Achari Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of achari dal contains 110 calories, 6.5g protein, 14g carbs, and 3.5g fat. Achari Dal is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 6.5g | 13% |
| Carbohydrates | 14.0g | 5% |
| Total Fat | 3.5g | 4% |
| Fiber | 3.8g | 14% |
| Sodium | 420.0mg | 18% |
| Potassium | 3.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 260.0mg | 1444% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Achari Dal Good for You?
Yes, Achari Dal is a nutritious legume-based dish that provides substantial protein and fiber. A 100g serving delivers 6.5g of protein (13% Daily Value) and 3.8g of fiber (14% Daily Value), making it beneficial for muscle maintenance and digestive health. The dish is also notably low in calories at just 110 kcal per 100g, supporting weight management goals.
Key Health Benefits of Achari Dal
High in Protein for Muscle Support — With 6.5g of protein per 100g (13% Daily Value), Achari Dal is an excellent plant-based protein source that supports muscle repair and maintenance, making it particularly valuable for vegetarian and vegan diets.
Excellent Fiber Content Promotes Digestive Health — Containing 3.8g of fiber per serving (14% Daily Value), it is beneficial for maintaining healthy digestion, promoting satiety, and supporting stable blood sugar levels throughout the day.
Low Calorie, Nutrient-Dense Option — At only 110 calories per 100g (6% Daily Value), Achari Dal offers substantial nutritional value without excessive caloric intake, making it ideal for those managing their weight.
Rich in Essential Minerals — While the sodium content is moderate at 420mg (18% Daily Value), the mineral profile supports overall bodily functions and electrolyte balance in your diet.
Low Fat Content — Providing just 3.5g of total fat per 100g (4% Daily Value), it is a heart-friendly choice that fits well within recommended dietary fat intake guidelines.
How Does Achari Dal Compare?
Achari Dal stands out among dal preparations for its bold, tangy flavor profile infused with pickling spices—yet it remains nutritionally comparable to plain dal varieties. What sets it apart is its protein-to-calorie ratio; it delivers similar nutritional benefits to standard lentil dal while offering enhanced taste through the addition of achaar (pickle) spices, making it a flavorful option that doesn’t compromise on nutrition.
Frequently Asked Questions
How many calories is in achari dal?
Achari Dal contains 110 calories per 100g serving, making it a low-calorie food suitable for calorie-conscious meal planning. A typical single serving (around 150g) would provide approximately 165 calories.
Is achari dal good for weight loss?
Yes, Achari Dal can support weight loss goals due to its low calorie density (110 kcal per 100g) combined with high protein (6.5g) and fiber (3.8g) content. These nutrients promote feelings of fullness and satiety, helping reduce overall calorie intake throughout the day.
Is achari dal high in iron?
Achari Dal is exceptionally rich in iron, providing 260mg per 100g, which represents 1,444% of the Daily Value—far exceeding typical dietary needs. However, it’s important to note that the iron in plant-based sources like dal is non-heme iron, which is less readily absorbed than heme iron from animal sources.
Can I eat achari dal on a low-sodium diet?
Achari Dal contains 420mg of sodium per 100g (18% Daily Value), which is moderate but should be considered if you’re following a strict low-sodium diet. You can reduce sodium intake by rinsing the dal or preparing it with reduced salt and controlling added seasonings during cooking.
How should I store achari dal after cooking?
Cooked Achari Dal should be stored in an airtight container in the refrigerator and consumed within 3-4 days for best quality and food safety. You can also freeze portions for up to 2-3 months, making it convenient for meal prep and quick future meals.
How to Track Achari Dal Nutrition with Gram
The Gram app makes tracking Achari Dal effortless—simply search for it in our comprehensive food database or use our AI food scanner to photograph your meal and instantly log it. Once added, you’ll see a complete nutrient breakdown including protein, fiber, calories, and micronutrients, helping you understand how it fits into your daily nutritional goals.
Frequently Asked Questions
How many calories is in achari dal?
Achari Dal contains 110 calories per 100g serving, making it a low-calorie food suitable for calorie-conscious meal planning. A typical single serving (around 150g) would provide approximately 165 calories.
Is achari dal good for weight loss?
Yes, Achari Dal can support weight loss goals due to its low calorie density (110 kcal per 100g) combined with high protein (6.5g) and fiber (3.8g) content. These nutrients promote feelings of fullness and satiety, helping reduce overall calorie intake throughout the day.
Is achari dal high in iron?
Achari Dal is exceptionally rich in iron, providing 260mg per 100g, which represents 1,444% of the Daily Value—far exceeding typical dietary needs. However, it's important to note that the iron in plant-based sources like dal is non-heme iron, which is less readily absorbed than heme iron from animal sources.
Can I eat achari dal on a low-sodium diet?
Achari Dal contains 420mg of sodium per 100g (18% Daily Value), which is moderate but should be considered if you're following a strict low-sodium diet. You can reduce sodium intake by rinsing the dal or preparing it with reduced salt and controlling added seasonings during cooking.
How should I store achari dal after cooking?
Cooked Achari Dal should be stored in an airtight container in the refrigerator and consumed within 3-4 days for best quality and food safety. You can also freeze portions for up to 2-3 months, making it convenient for meal prep and quick future meals.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track achari dal and thousands of other foods with the Gram app.