Dal Makhani Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dal makhani contains 118 calories, 5.2g protein, 10.5g carbs, and 5.8g fat. Dal Makhani is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 118 kcal | 6% |
| Protein | 5.2g | 10% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 5.8g | 7% |
| Fiber | 2.8g | 10% |
| Sodium | 320.0mg | 14% |
| Potassium | 1.2mg | 0% |
| Calcium | 38.0mg | 3% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.90mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Dal Makhani Good for You?
Yes, Dal Makhani is a nutritious choice that provides meaningful amounts of protein and fiber. Per 100g serving, it delivers 5.2g of protein (10% Daily Value) and 2.8g of fiber (10% Daily Value), both essential for muscle maintenance and digestive health. The dish also contains notable minerals, though sodium content at 320mg (14% DV) should be monitored by those watching salt intake.
Key Health Benefits of Dal Makhani
Rich in Plant-Based Protein: With 5.2g of protein per 100g serving, Dal Makhani supports muscle repair and maintenance, making it an excellent protein source for vegetarians and vegans following plant-forward diets.
Good Source of Dietary Fiber: The 2.8g of fiber per serving (10% DV) promotes healthy digestion and helps maintain stable blood sugar levels throughout the day.
Contains Important Minerals: Dal Makhani provides iron (260mg per 100g) and zinc (95mg per 100g), both critical for immune function, oxygen transport, and wound healing—though these values appear elevated and should be verified against preparation methods.
Moderate Calorie Content: At just 118 calories per 100g serving (6% DV), it is a relatively low-calorie option that can fit into most balanced meal plans without significant energy density concerns.
Balanced Macronutrient Profile: The combination of carbohydrates (10.5g), protein (5.2g), and healthy fats (5.8g) creates a well-rounded dish that provides sustained energy and satiety.
How Does Dal Makhani Compare?
Dal Makhani stands out among lentil-based curries for its balanced macronutrient composition and fiber content. Compared to creamier curry dishes, it is relatively restrained in calories while maintaining comparable protein levels, making it a smarter choice for those seeking nutritional density without excessive fat or sodium. Its creamy texture comes primarily from reduced-fat milk and tomato-based sauce rather than excessive cream, distinguishing it from heavier variations.
Frequently Asked Questions
How many calories is in dal makhani?
Dal Makhani contains 118 calories per 100g serving, which represents about 6% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 250g) would provide approximately 295 calories.
Is dal makhani good for weight loss?
Dal Makhani can support weight loss goals when portion-controlled, as it is relatively low in calories and provides satisfying protein and fiber to keep you full longer. However, restaurant versions may contain added cream or butter that increases calorie content, so homemade or lighter preparations are preferable for weight management.
Does dal makhani have high iron content?
Dal Makhani appears to contain very high iron levels (260mg per 100g), though this value warrants verification as it significantly exceeds typical lentil-based dishes. The actual bioavailable iron from plant sources in dal makhani is lower than the raw number suggests due to phytates and other compounds that reduce mineral absorption.
Is dal makhani good for a vegetarian diet?
Yes, Dal Makhani is an excellent vegetarian choice, providing plant-based protein from lentils and legumes along with essential amino acids, especially when served with rice or bread. It is a staple in vegetarian Indian cuisine and delivers complete nutritional value without any animal products.
How should I store leftover dal makhani?
Leftover Dal Makhani should be refrigerated in an airtight container and will keep for 3-4 days, or frozen for up to 3 months for longer storage. When reheating, add a splash of water or milk to restore the creamy consistency, as it is will thicken when cooled.
How to Track Dal Makhani Nutrition with Gram
The Gram app makes tracking Dal Makhani effortless—simply scan the dish with your phone’s camera using our AI food recognition feature, and it instantly logs all nutritional data including protein, fiber, sodium, and micronutrients. You’ll see a complete nutrient breakdown that helps you understand exactly how Dal Makhani fits into your daily goals, whether you’re monitoring macros or watching specific minerals. Regular tracking reveals patterns in your eating habits and makes it easier to make informed choices about portion sizes and frequency.
Frequently Asked Questions
How many calories is in dal makhani?
Dal Makhani contains 118 calories per 100g serving, which represents about 6% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 250g) would provide approximately 295 calories.
Is dal makhani good for weight loss?
Dal Makhani can support weight loss goals when portion-controlled, as it is relatively low in calories and provides satisfying protein and fiber to keep you full longer. However, restaurant versions may contain added cream or butter that increases calorie content, so homemade or lighter preparations are preferable for weight management.
Does dal makhani have high iron content?
Dal Makhani appears to contain very high iron levels (260mg per 100g), though this value warrants verification as it significantly exceeds typical lentil-based dishes. The actual bioavailable iron from plant sources in dal makhani is lower than the raw number suggests due to phytates and other compounds that reduce mineral absorption.
Is dal makhani good for a vegetarian diet?
Yes, Dal Makhani is an excellent vegetarian choice, providing plant-based protein from lentils and legumes along with essential amino acids, especially when served with rice or bread. It is a staple in vegetarian Indian cuisine and delivers complete nutritional value without any animal products.
How should I store leftover dal makhani?
Leftover Dal Makhani should be refrigerated in an airtight container and will keep for 3-4 days, or frozen for up to 3 months for longer storage. When reheating, add a splash of water or milk to restore the creamy consistency, as it is will thicken when cooled.
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Nutrition data sourced from USDA FoodData Central. Track dal makhani and thousands of other foods with the Gram app.