Sundal

Sundal

Snack

Item Rating: 90/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

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317.5
calories
15.9
protein
47.6
carbohydrates
7.9
fat

Nutrition Information

1 cup (238.1g)
Calories
317.5
% Daily Value*
Total Fat 7.9 g 10%
Saturated Fat 1.6 g 8%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 476.2 mg 20%
Total Carbohydrates 47.6 g 17%
Dietary Fiber 12.7 g 45%
Sugars 3.2 g
protein 15.9 g 31%
Vitamin D 0 mcg 0%
Calcium 63.5 mg 4%
Iron 3.2 mg 17%
Potassium 476.2 mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium
🧂 Low salt

Source of Calories

58.6%
19.6%
21.9%
Fat: 71 cal (21.9%)
Protein: 63 cal (19.6%)
Carbs: 190 cal (58.6%)

About Sundal

Sundal is a nutritious and flavorful South Indian dish often enjoyed as a snack or festival offering. Made with boiled legumes like chickpeas, black-eyed peas, or lentils, it is mixed with fresh grated coconut, curry leaves, mustard seeds, and green chilies, and tempered in a small amount of oil. Occasionally, spices such as asafoetida and turmeric are added for additional flavor. Sundal is rich in plant-based protein, fiber, and essential nutrients like iron and magnesium, making it a wholesome and satisfying dish. The use of fresh coconut adds healthy fats, while the light tempering process keeps it low in calories and oil. Often served during festive occasions like Navratri, Sundal is both a healthy and culturally significant food. Be mindful of portion size, as the legumes' high fiber content can be challenging for sensitive digestive systems if consumed in excess.