Masoor Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Masoor Dal contains 138 calories, 7.5g protein, 21g carbs, and 2.8g fat per one plate (300g). It is a source of sodium, iron, zinc.
Nutrition Facts — one plate (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 138 kcal | 7% |
| Protein | 7.5g | 15% |
| Carbohydrates | 21.0g | 8% |
| Total Fat | 2.8g | 4% |
| Fiber | 3.8g | 14% |
| Sugar | 1.2g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 290.0mg | 13% |
| Potassium | 1.2mg | 0% |
| Calcium | 55.0mg | 4% |
| Iron | 230.0mg | 1278% |
| Magnesium | 1.3mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 1.6mg | 94% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 7.0mg | 1% |
Is Masoor Dal Good for You?
Masoor Dal provides 138 calories per one plate (300g) with 7.5g protein, 21g carbohydrates, and 2.8g fat. It is a source of sodium (13% dv), iron (1278% dv), zinc (1182% dv).
A nutritious Indian meal pairing masoor dal with gluten-free jowar (sorghum) roti, rich in fiber and minerals
Key Health Benefits of Masoor Dal
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1278% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (94% 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 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Masoor Dal Nutrition with Gram
Use Gram to log masoor 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 masoor dal?
Masoor Dal contains 138 calories per one plate (300g).
How much protein is in masoor dal?
Masoor Dal provides 7.5g of protein per one plate (300g).
How many carbs are in masoor dal?
Masoor Dal has 21g of carbohydrates per one plate (300g).
Is masoor dal good for tracking nutrition?
Yes. Masoor Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use masoor dal in a meal plan?
Use Masoor 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 masoor dal and thousands of other foods with the Gram app.