Dal (Lentils): Calories, Nutrition and Health Benefits
India's ultimate plant protein powerhouse - nutritious, affordable, and a staple in millions of homes for sustainable health.
Quick Nutrition Facts
Per 100g (1/2 cup cooked)
| Nutrient | Amount |
|---|---|
| Calories | 116 kcal |
| Protein | 9g |
| Carbohydrates | 20g |
| Fiber | 8g |
| Sugars | 1.8g |
| Fat | 0.4g |
| Iron | 3.3mg |
| Folate | 181mcg |
| Potassium | 369mg |
| Magnesium | 36mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Dal provides 18% of daily protein needs in just half a cup, plus 32% of fiber. The combination of protein and fiber makes it one of the most satiating foods, helping control appetite naturally for hours.
Myth Busters
MYTH #1: Dal Causes Weight Gain
TRUTH: Dal is excellent for weight loss. With high protein (9g) and fiber (8g) per 100g, dal promotes fullness and reduces overall calorie intake. The 116 calories and low fat (0.4g) make it ideal for calorie deficit diets.
MYTH #2: Dal Causes Gas and Should Be Avoided
TRUTH: While lentils contain oligosaccharides that can cause gas, proper preparation minimizes this. Soak dal for 2-4 hours, cook thoroughly, and add digestive spices like cumin, turmeric, and hing (asafoetida). Your gut adapts with regular consumption.
MYTH #3: Dal Doesn't Have Complete Protein
TRUTH: While individual dal lacks some essential amino acids, combining dal with rice creates complete protein matching meat quality. This traditional pairing provides all nine essential amino acids for muscle building and repair.
MYTH #4: Dal Is Too High in Carbs for Diabetics
TRUTH: Dal has a low glycemic index (25-35) and high fiber that slows glucose absorption. Studies show regular lentil consumption improves blood sugar control in diabetics. It's one of the best carb sources for diabetes management.
MYTH #5: You Need Meat for Iron, Dal Isn't Enough
TRUTH: Dal provides 3.3mg iron per 100g (18% of daily needs for men, 14% for women). While plant iron has lower absorption than meat, pairing dal with vitamin C foods (lemon, tomato) significantly increases absorption to comparable levels.
MYTH #6: Dal Is Only for Vegetarians
TRUTH: Everyone benefits from dal's nutrition. Even non-vegetarians should include dal regularly for fiber (which meat lacks), plant compounds, folate, and sustainable protein. Many athletes combine dal with chicken for optimal nutrition and performance.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 116 calories with 9g protein and 8g fiber creates maximum satiety per calorie. Low GI prevents hunger spikes. |
| Muscle Gain |  | 9g plant protein per 100g supports muscle synthesis. Pair with rice for complete amino acid profile. Not as concentrated as meat but excellent for plant-based athletes. |
| Diabetes Management | | Low GI (25-35), high fiber, and protein stabilize blood sugar. Studies show regular lentil intake improves glycemic control. |
| PCOS Management | | Low GI and high fiber improve insulin sensitivity. Plant compounds support hormone balance. Protein aids weight management crucial for PCOS. |
| Pregnancy Nutrition | | Exceptionally high folate (181mcg per 100g) prevents neural tube defects. Iron supports increased blood volume during pregnancy. |
| Viral/Flu Recovery | | Easy to digest, protein aids immune function and tissue repair, iron supports energy. Warm dal is comforting and gentle on upset stomach. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Dal
Understanding how dal affects blood glucose reveals why it's considered a diabetes superfood.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How Dal Keeps Blood Sugar Stable
The combination of protein, fiber, and resistant starch creates minimal blood sugar impact:
- 🍚 Pair dal with rice - Creates complete protein and balanced carb absorption
- 🥗 Add vegetables - Extra fiber slows digestion further
- 🥄 Include ghee or oil - Small amount of fat extends satiety
- 🧄 Use spices (turmeric, cumin) - Anti-inflammatory benefits and better digestion
This traditional Indian combination naturally optimizes blood sugar control and sustained energy.
Cultural Significance
Dal is central to Indian civilization, mentioned in ancient Ayurvedic texts dating back 3,000 years as essential for balanced nutrition.
In India:
- Cornerstone of vegetarian diet for 70% of population
- Each region has signature dal: Gujarati dal dhokli, Bengali dal, Rajasthani panchmel dal
- Ayurveda classifies dals by digestibility: moong (easiest), masoor, toor, chana, urad (heaviest)
- Traditional dal-chawal (dal-rice) provides complete nutrition for all ages
- Offered in temples and served at all celebrations
Global Impact:
- Lentils cultivated for 13,000 years - one of humanity's oldest crops
- India produces 25% of world's lentils (1.5 million tons annually)
- UN declared 2016 "International Year of Pulses" recognizing nutritional importance
- Sustainable crop: fixes nitrogen in soil, requires minimal water compared to meat
Compare & Substitute
Dal vs Protein Sources (Per 100g)
| Nutrient | 🥘 Dal (Cooked) | 🍗 Chicken Breast | 🥚 Boiled Eggs | 🌿 Tofu |
|---|---|---|---|---|
| Calories | 116 kcal | 165 kcal | 155 kcal | 144 kcal |
| Protein | 9g | 31g | 13g | 15.8g |
| Carbs | 20g | 0g | 1.1g | 2.3g |
| Fiber | 8g | 0g | 0g | 2.3g |
| Fat | 0.4g | 3.6g | 11g | 9g |
| Iron | 3.3mg | 0.7mg | 1.2mg | 2.7mg |
| Folate | 181mcg | 4mcg | 44mcg | 15mcg |
| Cost | ₹15-30 | ₹200-300 | ₹60-80 | ₹150-250 |
| Best For | Weight loss, diabetes | Muscle gain, high protein | Complete nutrition | Vegan protein |
Frequently Asked Questions
Is dal good for weight loss?
Yes, dal is one of the best foods for weight loss. Each 100g serving provides only 116 calories but delivers 9g protein and 8g fiber - both nutrients that promote fullness and reduce appetite.
Weight loss benefits: Low calorie density; high satiety index keeps you full for hours; low glycemic index prevents energy crashes and cravings; virtually fat-free (0.4g).
Best practices: Eat 1-2 bowls daily (200-400g); minimize added oil/ghee; pair with vegetables; choose tadka (tempering) over fried preparations.
Can diabetics eat dal daily?
Absolutely - dal is highly recommended for diabetics. It has one of the lowest glycemic indices among carb foods (GI 25-35), and the high fiber content (8g per 100g) slows glucose absorption significantly.
Diabetes management tips: Combine dal with brown rice or millets; eat dal before rice to reduce overall meal GI; include in both lunch and dinner; rotate varieties for diverse nutrients.
Research shows people who eat lentils regularly have better long-term blood sugar control and reduced diabetes risk.
How much protein is in dal?
Cooked dal contains 9g of protein per 100g (half cup). One standard bowl (200g) provides 18g protein - that's approximately 36% of daily protein needs for a 50kg adult.
For complete amino acid profile, combine dal with rice (ratio 1:3 dal to rice). This traditional pairing creates protein quality matching animal sources - perfect for vegetarian muscle building and recovery.
Which dal is healthiest - moong, masoor, or toor?
All dals are highly nutritious; choose based on your specific needs:
Moong dal (Yellow lentils): Easiest to digest, lowest gas production, best for sensitive stomachs, children, and elderly.
Masoor dal (Red lentils): Cooks fastest (15-20 minutes), highest iron content, good for anemia.
Toor dal (Pigeon peas): Highest protein, most filling, traditional in sambar and daily meals.
Chana dal (Split chickpeas): Highest fiber, best for blood sugar control, nuttier taste.
Recommendation: Rotate varieties weekly for diverse nutrients and prevent boredom.
Is dal better than chicken for protein?
They serve different nutritional purposes:
Chicken advantages: Higher protein concentration (31g vs 9g per 100g); complete amino acids in single source; higher bioavailability (body absorbs 90-95%).
Dal advantages: Significantly lower calories (116 vs 165 per 100g); provides 8g fiber (chicken has 0g); rich in folate, iron, and plant compounds; 10-15x cheaper; more sustainable.
Best approach: Vegetarians should combine dal with rice for complete protein. Non-vegetarians benefit from including both - dal for fiber and plant nutrients, chicken for concentrated protein.
Can I eat dal every day?
Yes, daily dal consumption is not only safe but recommended in Indian dietary guidelines. Most healthy Indians eat dal 1-2 times per day without issues.
Daily consumption guidelines:
- Amount: 1-2 bowls (200-400g cooked) per day
- Variety: Rotate different dals weekly for diverse nutrients
- Preparation: Soak 2-4 hours and cook thoroughly for better digestion
- Digestion: Add cumin, hing (asafoetida), ginger to minimize gas
Avoid only if you have specific legume intolerance (rare). Start with smaller portions if new to dal and gradually increase as your gut adapts.
Does dal cause gas and bloating?
Dal contains oligosaccharides (complex sugars) that can cause gas initially, but proper preparation and regular consumption minimize this:
Prevention strategies:
- Soak dal 2-4 hours before cooking (releases gas-causing compounds)
- Cook thoroughly until completely soft
- Add digestive spices: hing (asafoetida), cumin, ginger, turmeric
- Start small: 1/4 cup servings, gradually increase
- Stay hydrated: Water helps fiber digest better
Your digestive system adapts within 2-3 weeks of regular consumption. If problems persist, try moong dal (easiest to digest) or consult a healthcare provider about possible legume intolerance.
