Masala Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Masala Dal contains 105 calories, 6.5g protein, 12.5g 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 | 105 kcal | 5% |
| Protein | 6.5g | 13% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 3.5g | 4% |
| Fiber | 3.0g | 11% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 380.0mg | 17% |
| Potassium | 3.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.90mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 20.0mg | 2% |
Is Masala Dal Good for You?
Masala Dal provides 105 calories per one bowl (200g) with 6.5g protein, 12.5g carbohydrates, and 3.5g fat. It is a source of sodium (17% dv), iron (1389% dv), zinc (1000% dv).
Mixed lentils cooked with onion, tomato, garlic, ginger, and a spice blend (cumin, turmeric, garam masala) with a tadka/tempering. A staple protein-rich dish in Indian meals.
Key Health Benefits of Masala Dal
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% 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 (59% 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.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Masala Dal Nutrition with Gram
Use Gram to log masala 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 masala dal?
Masala Dal contains 105 calories per one bowl (200g).
How much protein is in masala dal?
Masala Dal provides 6.5g of protein per one bowl (200g).
How many carbs are in masala dal?
Masala Dal has 12.5g of carbohydrates per one bowl (200g).
Is masala dal good for tracking nutrition?
Yes. Masala Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use masala dal in a meal plan?
Use Masala 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 masala dal and thousands of other foods with the Gram app.