Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dal contains 71 calories, 4.5g protein, 9.5g carbs, and 1.8g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 71 kcal | 4% |
| Protein | 4.5g | 9% |
| Carbohydrates | 9.5g | 3% |
| Total Fat | 1.8g | 2% |
| Fiber | 2.5g | 9% |
| Sugar | 1.2g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 320.0mg | 14% |
| Potassium | 1.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 180.0mg | 1000% |
| 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 | 0.10mcg | 4% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 10.0mg | 1% |
Is Dal Good for You?
Dal provides 71 calories per one bowl (200g) with 4.5g protein, 9.5g carbohydrates, and 1.8g fat. It is a source of sodium (14% dv), iron (1000% dv), zinc (636% dv).
Traditional Indian lentil preparation cooked with spices and tempered with oil or ghee. A staple protein source in South Asian cuisine.
Key Health Benefits of Dal
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% 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 (11% 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 71 calories per one bowl (200g).
How much protein is in dal?
Dal provides 4.5g of protein per one bowl (200g).
How many carbs are in dal?
Dal has 9.5g 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.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dal and thousands of other foods with the Gram app.