Arhar Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Arhar Dal contains 90 calories, 6.5g protein, 12g carbs, and 2g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 kcal | 4% |
| Protein | 6.5g | 13% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 2.0g | 3% |
| Fiber | 2.8g | 10% |
| Sugar | 1.2g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 280.0mg | 12% |
| Potassium | 2.0mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.80mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 52.0mcg | 13% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 8.0mg | 1% |
Is Arhar Dal Good for You?
Arhar Dal provides 90 calories per one bowl (200g) with 6.5g protein, 12g carbohydrates, and 2g fat. It is a source of sodium (12% dv), iron (1444% dv), zinc (864% dv).
Plain cooked pigeon pea lentil (toor/arhar dal), a staple Indian dal. High in plant protein and commonly eaten with rice or roti across India.
Key Health Benefits of Arhar Dal
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (864% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Arhar Dal Nutrition with Gram
Use Gram to log arhar dal and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in arhar dal?
Arhar Dal contains 90 calories per one bowl (200g).
How much protein is in arhar dal?
Arhar Dal provides 6.5g of protein per one bowl (200g).
How many carbs are in arhar dal?
Arhar Dal has 12g of carbohydrates per one bowl (200g).
Is arhar dal good for tracking nutrition?
Yes. Arhar Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use arhar dal in a meal plan?
Use Arhar Dal as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track arhar dal and thousands of other foods with the Gram app.