Goan Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Goan Dal contains 112 calories, 6.8g protein, 14.5g carbs, and 3.5g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 112 kcal | 6% |
| Protein | 6.8g | 14% |
| Carbohydrates | 14.5g | 5% |
| Total Fat | 3.5g | 4% |
| Fiber | 3.2g | 11% |
| Sugar | 2.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 320.0mg | 14% |
| Potassium | 4.0mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 240.0mg | 1333% |
| Magnesium | 0.90mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Goan Dal Good for You?
Goan Dal provides 112 calories per one bowl (200g) with 6.8g protein, 14.5g carbohydrates, and 3.5g fat. It is a source of sodium (14% dv), iron (1333% dv), zinc (1000% dv).
Goan-style dal fry made with toor dal or a mix of lentils, tempered with coconut oil, kokum or tamarind, and Goan spices. A comforting everyday lentil preparation.
Key Health Benefits of Goan Dal
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1333% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% 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 (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.8g protein per serving to support satiety and muscle maintenance.
How to Track Goan Dal Nutrition with Gram
Use Gram to log goan 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 goan dal?
Goan Dal contains 112 calories per one bowl (200g).
How much protein is in goan dal?
Goan Dal provides 6.8g of protein per one bowl (200g).
How many carbs are in goan dal?
Goan Dal has 14.5g of carbohydrates per one bowl (200g).
Is goan dal good for tracking nutrition?
Yes. Goan Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use goan dal in a meal plan?
Use Goan 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 goan dal and thousands of other foods with the Gram app.