Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dal contains 70 calories, 5g protein, 10g carbs, and 1.5g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 kcal | 4% |
| Protein | 5.0g | 10% |
| Carbohydrates | 10.0g | 4% |
| Total Fat | 1.5g | 2% |
| Fiber | 2.5g | 9% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 300.0mg | 13% |
| Potassium | 1.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 0.20mg | 1% |
| Phosphorus | 5.0mg | 0% |
Is Dal Good for You?
Dal provides 70 calories per one bowl (200g) with 5g protein, 10g carbohydrates, and 1.5g fat. It is a source of sodium (13% dv), iron (1111% dv), zinc (636% dv).
Traditional Indian lentil soup/stew, a daily staple across South Asia, typically tempered with spices and served over rice or with roti
Key Health Benefits of Dal
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (15% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Dal Nutrition with Gram
Use Gram to log 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 dal?
Dal contains 70 calories per one bowl (200g).
How much protein is in dal?
Dal provides 5g of protein per one bowl (200g).
How many carbs are in dal?
Dal has 10g of carbohydrates per one bowl (200g).
Is dal good for tracking nutrition?
Yes. Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dal in a meal plan?
Use 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 dal and thousands of other foods with the Gram app.