Masoor Dal: Calories, Nutrition and Health Benefits
India's beloved red lentil dish packed with plant-based protein, fiber, and essential nutrients for every health goal.
Quick Nutrition Facts
Per 100g Cooked Masoor Dal
| 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
Masoor dal provides 9g protein and 8g fiber per 100g, making it a weight-loss superfood. The low glycemic index (25-30) keeps blood sugar stable, while iron (3.3mg) and folate (181mcg) support blood health.
Myth Busters
MYTH #1: Dal Causes Weight Gain
TRUTH: Masoor dal is a weight-loss food with only 116 calories and 8g fiber per 100g that promotes fullness. The high protein (9g) boosts metabolism. Weight gain happens from excess ghee, oil, or white rice pairings, not dal itself.
MYTH #2: Diabetics Should Avoid Dal
TRUTH: Masoor dal is excellent for diabetics with a low glycemic index (25-30) and high fiber content that slows glucose absorption. One cup daily with whole grains helps manage blood sugar better than rice alone.
MYTH #3: Dal Lacks Complete Protein
TRUTH: While dal doesn't have all essential amino acids, pairing with rice creates a complete protein profile. Dal + rice (2:1 ratio) provides all nine essential amino acids, making it a complete vegetarian protein source.
MYTH #4: Dal Causes Gas and Bloating
TRUTH: Initial gas is common due to fiber content. Soaking lentils 2-4 hours, adding ginger and cumin, cooking thoroughly, and gradual introduction reduces gas. Your gut adapts within 2-3 weeks.
MYTH #5: Dal Has No Iron
TRUTH: Masoor dal contains 3.3mg iron per 100g (18% DV). While plant-based iron (non-heme) has lower absorption than meat, pairing with vitamin C foods (lemon juice, tomatoes) increases absorption by 3-4 times.
MYTH #6: Pregnant Women Should Avoid Dal
TRUTH: Masoor dal is excellent for pregnancy with 181mcg folate per 100g (45% of daily needs), essential for fetal neural tube development. Plus, 3.3mg iron prevents pregnancy anemia. Consume 1 cup daily.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 116 calories with 9g protein and 8g fiber. Low GI (25-30) prevents cravings. 1 cup keeps you full for 4-5 hours. |
| Muscle Gain |  | 9g protein per 100g (18g per cup). Combine with rice for complete protein. Good post-workout meal with whole grains. |
| Diabetes Management | | Extremely low GI (25-30), high fiber slows glucose absorption. Pair with brown rice or whole roti. |
| PCOS Management | | Low GI improves insulin sensitivity, high fiber supports hormone balance, plant protein reduces inflammation. |
| Pregnancy Nutrition | | Rich in folate (181mcg) for fetal development, iron (3.3mg) prevents anemia, protein supports growth. |
| Viral/Flu Recovery | | Easy to digest, protein for immune function, iron and zinc support recovery. Warm, comforting meal for sick days. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Masoor Dal
Masoor dal has one of the lowest glycemic indices among all foods, making it excellent for blood sugar management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for masoor dal. Individual responses may vary. Not medical advice.*
Perfect Pairings for Blood Sugar Control
Combining dal with whole grains and healthy fats creates an even more balanced glycemic response:
- 🌾 Whole wheat roti or brown rice - Complete protein plus complex carbs
- 🥗 Vegetable sabji - Adds fiber and micronutrients
- 🥑 1 tsp ghee or olive oil - Healthy fats slow absorption
- 🍋 Lemon juice - Vitamin C enhances iron absorption, adds flavor
This combination provides sustained energy for 5-6 hours with minimal blood sugar impact.
Cultural Significance
Masoor dal (red lentils) has been a staple in Indian cuisine for over 4,000 years.
In India:
- One of the oldest cultivated pulses in the Indian subcontinent
- Essential part of daily meals in North India (dal-chawal, dal-roti)
- Used in South Indian dishes like sambhar and rasam
- Ayurveda considers masoor dal "heating" (increases body warmth)
- Popular in regional variations: Punjabi masoor dal, Bengali musur dal
- Consumed during Navratri fasting in some communities
Regional Variations:
- North India: Tadka dal with cumin, garlic, ghee tempering
- South India: Rasam, sambhar with tamarind and curry leaves
- Bengal: Musur dal with mustard oil and panch phoron
- Middle East: Known as red lentils, used in soups and stews
- Mediterranean: Used in Egyptian koshary and Turkish mercimek
Global Impact:
- India produces 25% of world's lentils (1.5 million tons annually)
- Sustainable crop: Nitrogen-fixing, improves soil health
- Affordable protein source for 1.3 billion Indians
- Increasingly popular in Western vegetarian and vegan diets
Compare & Substitute
Masoor Dal vs Other Dals (Per 100g Cooked)
| Nutrient | 🔴 Masoor Dal | 🟢 Moong Dal | 🟡 Toor Dal (Arhar) | 🟤 Chana Dal |
|---|---|---|---|---|
| Calories | 116 kcal | 105 kcal | 118 kcal | 120 kcal |
| Carbs | 20g | 19g | 22g | 21g |
| Fiber | 8g | 7.6g | 7.2g | 7.7g |
| Protein | 9g | 7g | 7g | 8.9g |
| Fat | 0.4g | 0.4g | 0.5g | 2.6g |
| Iron | 3.3mg | 1.4mg | 2.7mg | 2.9mg |
| Folate | 181mcg | 156mcg | 145mcg | 172mcg |
| GI | 25-30 (Low) | 38-42 (Low) | 29-34 (Low) | 28-32 (Low) |
| Best For | Weight loss, iron needs | Easy digestion | Balanced nutrition | Protein, cholesterol |
Frequently Asked Questions
Is masoor dal good for weight loss?
Yes, masoor dal is excellent for weight loss. With only 116 calories per 100g, 9g protein, and 8g fiber, it's one of the most filling low-calorie foods. The low glycemic index (25-30) prevents blood sugar spikes and reduces cravings.
Best Practices:
- Consume 1 cup (150-200g) cooked dal daily
- Pair with 1-2 whole wheat rotis or 1/2 cup brown rice
- Use minimal oil (1-2 tsp) for tadka
- Add vegetables (spinach, tomatoes, carrots) for extra volume
- Eat for lunch to stay full until dinner
Can diabetics eat masoor dal?
Masoor dal is one of the best foods for diabetics with an extremely low glycemic index (25-30) and high fiber content (8g per 100g) that slows glucose absorption.
Diabetic-Friendly Tips:
- Eat 1 cup daily with whole grains (brown rice, whole wheat roti)
- Pair with vegetable sabji for added fiber
- Add 1 tsp ghee or olive oil to slow absorption further
- Monitor blood sugar 2 hours after meals
- Best timing: lunch or dinner, not breakfast (better with complex carbs later)
Green vegetables + dal + whole grains create the perfect low-GI meal for diabetes management.
How much protein is in masoor dal?
Masoor dal contains 9g protein per 100g cooked (or 25g protein per 100g dry). A typical 1-cup serving (200g cooked) provides 18g protein, meeting 36% of daily protein needs for a 50kg person.
Complete Protein Strategy:
- Dal alone lacks methionine (amino acid)
- Pair with rice (has methionine) for complete protein
- Ideal ratio: 2 parts dal to 1 part rice
- This combination provides all nine essential amino acids
For muscle building, combine dal with paneer, tofu, or protein shake for 25-30g protein per meal.
What are the main health benefits of masoor dal?
Key Benefits:
- Plant-Based Protein: 9g per 100g supports muscle maintenance and repair
- High Fiber: 8g aids digestion, prevents constipation, promotes gut health
- Iron-Rich: 3.3mg prevents anemia, supports energy production
- Folate: 181mcg essential for pregnancy, red blood cell formation
- Low Glycemic: GI 25-30 perfect for diabetes and weight management
- Heart Health: Soluble fiber reduces LDL cholesterol by 10-15%
- Affordable Nutrition: Complete protein at 1/10th cost of chicken
When is the best time to eat masoor dal?
Depends on your goal:
- Weight Loss: Lunch (keeps you full for 4-5 hours, reduces dinner portions). Avoid heavy dal at night.
- Muscle Gain: Post-workout lunch or dinner with rice for complete protein and carb replenishment.
- Diabetes: Lunch or dinner with whole grains. Avoid breakfast (better with oats or eggs for morning protein).
- Pregnancy: Lunch or dinner for folate and iron absorption. Pair with vitamin C foods.
- Digestion: Lunch preferred; evening dal may cause gas if you're sensitive.
IMPORTANT NOTE
If prone to gas, eat dal at lunch and avoid at dinner. Add ginger, cumin, and asafoetida (hing) to reduce gas.
Is masoor dal better than moong dal?
Both are excellent; choose based on your specific needs:
Masoor Dal Advantages:
- Higher protein (9g vs 7g per 100g)
- More iron (3.3mg vs 1.4mg) - better for anemia
- Lower GI (25-30) - better for weight loss
- Cooks faster (15-20 minutes)
Moong Dal Advantages:
- Easier to digest - better for gas-prone individuals
- Less "heating" in Ayurveda - better for summer
- Gentler on stomach - better for sick days
- Slightly lower calories (105 vs 116 kcal)
Recommendation: Masoor for weight loss, muscle gain, iron needs; Moong for digestive issues, post-illness, summer months.
How to cook masoor dal to reduce gas?
Anti-Gas Cooking Methods:
- Soak: Soak lentils 2-4 hours, discard water (removes gas-causing oligosaccharides)
- Add Spices: Cumin, ginger, asafoetida (hing), ajwain reduce gas formation
- Cook Thoroughly: Pressure cook 3-4 whistles or simmer until very soft
- Gradual Introduction: Start with 1/2 cup and increase over 2-3 weeks
- Pair Wisely: Avoid heavy vegetables (cabbage, cauliflower) with dal initially
- Timing: Eat at lunch, not dinner for better digestion
Anti-Gas Tadka Recipe:
- 1 tsp ghee or oil
- 1/2 tsp cumin seeds
- 1/4 tsp asafoetida (hing)
- 1 tsp grated ginger
- 2-3 curry leaves
Your gut adapts within 2-3 weeks of regular dal consumption.
Can I eat masoor dal every day?
Yes, daily consumption is safe and beneficial:
- 1 cup (150-200g) cooked dal - Most people (18g protein, 12g fiber)
- 1.5-2 cups - Athletes, muscle gain, pregnancy (higher protein needs)
- 3/4-1 cup - Weight loss, smaller individuals
Variety Recommendation:
- Rotate between masoor, moong, toor, and chana dal
- Each dal offers unique micronutrient profiles
- Prevents taste fatigue and ensures diverse nutrition
Avoid Excess: More than 2 cups daily can cause digestive discomfort, excessive fiber intake, or mineral absorption issues due to phytates.
Track your meals with NutriScan app to see how masoor dal fits your personal nutrition goals.
