Toor Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Toor Dal contains 130 calories, 7.2g protein, 14g carbs, and 5g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 7.2g | 14% |
| Carbohydrates | 14.0g | 5% |
| Total Fat | 5.0g | 6% |
| Fiber | 3.0g | 11% |
| Sugar | 2.0g | -- |
| Saturated Fat | 1.0g | 5% |
| Sodium | 380.0mg | 17% |
| Potassium | 5.0mg | 0% |
| Calcium | 36.0mg | 3% |
| Iron | 265.0mg | 1472% |
| Magnesium | 1.0mg | 0% |
| Zinc | 115.0mg | 1045% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.1mg | 65% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 62.0mcg | 16% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 25.0mg | 2% |
Is Toor Dal Good for You?
Toor Dal provides 130 calories per one bowl (200g) with 7.2g protein, 14g carbohydrates, and 5g fat. It is a source of sodium (17% dv), iron (1472% dv), zinc (1045% dv).
Toor dal fry is a popular Indian lentil preparation where cooked toor dal is given a rich tadka (tempering) with onions, tomatoes, garlic, green chilies, and spices fried in oil or ghee. It has a thicker, more flavorful consistency than plain toor dal.
Key Health Benefits of Toor Dal
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1472% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1045% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.2g protein per serving to support satiety and muscle maintenance.
How to Track Toor Dal Nutrition with Gram
Use Gram to log toor 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 toor dal?
Toor Dal contains 130 calories per one bowl (200g).
How much protein is in toor dal?
Toor Dal provides 7.2g of protein per one bowl (200g).
How many carbs are in toor dal?
Toor Dal has 14g of carbohydrates per one bowl (200g).
Is toor dal good for tracking nutrition?
Yes. Toor Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use toor dal in a meal plan?
Use Toor 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 toor dal and thousands of other foods with the Gram app.