Toor Dal: Calories, Nutrition and Health Benefits
India's staple pigeon pea lentil - a powerhouse of plant-based protein, fiber, and folate for complete vegetarian nutrition.
Quick Nutrition Facts
Per 1 Cup Cooked (150g)
| Nutrient | Amount |
|---|---|
| Calories | 162 kcal |
| Protein | 11.4g |
| Carbohydrates | 28.2g |
| Fiber | 7.7g |
| Sugars | 1.2g |
| Fat | 0.6g |
| Folate | 210mcg |
| Iron | 2.3mg |
| Potassium | 450mg |
| Magnesium | 54mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Toor dal provides complete vegetarian nutrition with 7.6g protein per 100g. The high fiber (5.1g) and resistant starch support gut health, while folate makes it essential for pregnancy. Pair with rice for a complete amino acid profile.
Myth Busters
MYTH #1: Dal Causes Weight Gain
TRUTH: Toor dal supports weight loss. With 7.6g protein and 5.1g fiber per 100g, it provides satiety with moderate calories (108 kcal). High-protein, high-fiber foods help control appetite and maintain muscle during weight loss.
MYTH #2: Diabetics Should Avoid Dal Due to Carbs
TRUTH: Toor dal is excellent for diabetics. Despite containing carbs, it has a low-to-medium glycemic index (29-35) and high fiber that slows glucose absorption. The protein further stabilizes blood sugar.
MYTH #3: Dal Lacks Complete Protein
TRUTH: While individual lentils are incomplete proteins, combining toor dal with rice or roti provides all essential amino acids. This traditional dal-chawal combination is nutritionally complete.
MYTH #4: Canned/Packaged Dal Is As Nutritious As Fresh
TRUTH: Fresh-cooked toor dal retains more nutrients, especially heat-sensitive vitamins. Canned varieties often contain added sodium. Pressure-cooking fresh dal preserves nutrients better than prolonged boiling.
MYTH #5: Dal Causes Gas and Bloating
TRUTH: While dal contains oligosaccharides that can cause gas, proper soaking (4-6 hours) and cooking techniques reduce this significantly. Adding asafoetida (hing) in tempering aids digestion.
MYTH #6: Yellow Dal and Toor Dal Are Different
TRUTH: Toor dal (pigeon pea) is commonly called yellow dal in North India. However, "yellow dal" can also refer to moong dal. Toor dal is specifically split pigeon peas with a distinct nutty flavor.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (7.6g), high fiber (5.1g), low fat. Promotes fullness with moderate calories (108 kcal per 100g). |
| Muscle Gain |  | Good plant protein (11.4g per cup). Combine with rice for complete amino acids. Add 2-3 cups daily for vegetarian muscle building. |
| Diabetes Management | | Low-medium GI (29-35), high fiber slows glucose absorption, protein stabilizes blood sugar. |
| PCOS Management | | Low GI, high protein helps with insulin resistance. Plant-based protein supports hormone balance. |
| Pregnancy Nutrition | | Rich in folate (210mcg per cup) essential for fetal development, iron prevents anemia. |
| Viral/Flu Recovery | | Easy to digest, provides protein for recovery, warm and comforting. Add turmeric for anti-inflammatory benefits. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Toor Dal
Understanding how toor dal affects blood glucose shows why it's excellent for diabetes management and sustained energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Pairing toor dal with whole grains and vegetables creates balanced meals that stabilize blood sugar:
- 🍚 Brown rice or roti - Adds complex carbs and completes protein
- 🥬 Leafy greens (spinach, methi) - Adds fiber and micronutrients
- 🥄 Ghee or olive oil (1 tsp) - Healthy fats slow glucose absorption
- 🧅 Onions and tomatoes - Add volume, nutrients, minimal calories
This traditional Indian meal combination (dal-roti-sabzi) provides steady energy for 3-4 hours without blood sugar spikes.
Cultural Significance
Toor dal (Cajanus cajan) has been cultivated in India for over 3,500 years and is the second most important pulse crop globally after chickpeas.
In India:
- Staple protein source in vegetarian diets across all regions
- Essential in South Indian sambar and North Indian dal tadka
- Used in Ayurveda for balancing Vata and Pitta doshas
- Offered in temples and festivals (especially during Pongal)
- India produces 70% of global toor dal supply
Global Impact:
- Cultivated in tropical and semi-tropical regions worldwide
- Known as pigeon pea internationally, red gram in South India
- Drought-resistant crop vital for food security in developing nations
- Nitrogen-fixing crop that improves soil health
- Used in intercropping systems with cereals
Compare & Substitute
Toor Dal vs Other Lentils (Per 100g Cooked)
| Nutrient | 🥘 Toor Dal | 🌿 Moong Dal | 🔴 Masoor Dal | 🟡 Chana Dal |
|---|---|---|---|---|
| Calories | 108 kcal | 105 kcal | 116 kcal | 164 kcal |
| Protein | 7.6g | 7.0g | 9.0g | 8.9g |
| Carbs | 18.8g | 19.2g | 20.1g | 27.4g |
| Fiber | 5.1g | 7.6g | 7.9g | 7.6g |
| Fat | 0.4g | 0.4g | 0.4g | 2.6g |
| Folate | 140mcg | 159mcg | 181mcg | 172mcg |
| Iron | 1.5mg | 1.4mg | 3.3mg | 2.9mg |
| GI | 29-35 (Low-Medium) | 31-38 (Low-Medium) | 26-30 (Low) | 28-36 (Low) |
| Best For | Daily meals, pregnancy | Easy digestion, detox | Iron needs, weight loss | Diabetes, muscle gain |
Frequently Asked Questions
Is toor dal good for weight loss?
Yes, toor dal is excellent for weight loss. With 7.6g protein and 5.1g fiber per 100g, it provides satiety with moderate calories (108 kcal). The high protein helps maintain muscle mass during weight loss.
Best practices: Eat 1-2 cups cooked dal daily, avoid heavy tempering with excess oil/ghee, combine with vegetables and small portions of rice/roti for balanced meals.
Can diabetics eat toor dal?
Diabetics can benefit significantly from toor dal. It has a low-to-medium glycemic index (29-35) and high fiber content (5.1g per 100g) that slows glucose absorption.
Tips for diabetics:
- Pair dal with vegetables and limited whole grains
- Avoid rice with high GI; choose brown rice or roti instead
- Add protein (paneer, chicken) for further blood sugar stability
- Monitor portion sizes: 1 cup cooked dal per meal is ideal
Research shows regular pulse consumption improves glycemic control and reduces diabetes complications.
How much protein is in toor dal?
Cooked toor dal contains 7.6g of protein per 100g. One cup (150g) provides about 11.4g of plant-based protein, covering ~20% of daily protein needs.
For complete protein: Combine toor dal with rice or roti. This traditional pairing provides all 9 essential amino acids, making it nutritionally equivalent to animal protein for vegetarians.
Is toor dal good for pregnancy?
Yes, toor dal is highly beneficial during pregnancy. It provides:
- Folate (210mcg per cup): Essential for preventing neural tube defects
- Iron (2.3mg per cup): Prevents pregnancy anemia
- Protein (11.4g per cup): Supports baby's growth and development
- Fiber (7.7g per cup): Prevents pregnancy constipation
Recommended intake: 1-2 cups cooked dal daily, combined with vitamin C sources (lemon, tomatoes) for better iron absorption.
What are the health benefits of toor dal?
Key Benefits:
- Plant-Based Protein: 7.6g per 100g supports muscle health and repair
- High Fiber: 5.1g aids digestion and prevents constipation
- Heart Health: Potassium, magnesium, and fiber support cardiovascular function
- Blood Sugar Control: Low-medium GI and high fiber stabilize glucose
- Pregnancy Support: Rich folate prevents birth defects
- Weight Management: High satiety with moderate calories
- Anemia Prevention: Good iron source for vegetarians
Should I eat toor dal every day?
Yes, eating toor dal daily (1-2 cups cooked) is beneficial for most people. It provides essential protein, fiber, and micronutrients without excess calories or fat.
Daily consumption benefits:
- Consistent protein intake for vegetarians
- Stable blood sugar levels
- Improved digestive health from fiber
- Heart health support from potassium and magnesium
Variety is key: Rotate toor dal with other lentils (moong, masoor, chana) to get a complete range of nutrients and prevent monotony.
Does toor dal cause gas?
Toor dal can cause gas in some people due to oligosaccharides (complex sugars). However, proper preparation minimizes this:
Reduce gas with these methods:
- Soak dal for 4-6 hours before cooking, then rinse
- Add asafoetida (hing) in tempering during cooking
- Cook dal thoroughly until soft
- Start with smaller portions if new to regular dal consumption
- Increase water intake throughout the day
Most people develop tolerance with regular consumption. The gut microbiome adapts, reducing gas over time.
