Toor dal

Toor dal

Legume

Item Rating: 92/100

1 serving (50 grams) contains 172 calories, 11.2 grams of protein, 0.8 grams of fat, and 29.4 grams of carbohydrates.

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686
calories
44.6
protein
117.4
carbohydrates
3
fat

Nutrition Information

1 cup (200g)
Calories
686
% Daily Value*
Total Fat 3 g 3%
Saturated Fat 0.6 g 3%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 30 mg 1%
Total Carbohydrates 117.4 g 42%
Dietary Fiber 30 g 107%
Sugars 0 g
protein 44.6 g 89%
Vitamin D 0 mcg 0%
Calcium 114 mg 8%
Iron 7.8 mg 43%
Potassium 2784 mg 59%

* 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 sugar
🧂 Low sodium
🧂 Low salt
🥩 High protein

Source of Calories

69.6%
26.4%
4.0%
Fat: 27 cal (4.0%)
Protein: 178 cal (26.4%)
Carbs: 469 cal (69.6%)

About Toor dal

Toor Dal, also known as pigeon peas, is a staple legume in Indian cuisine, particularly prominent in South Indian dishes like sambar. It is a rich source of protein, fiber, and essential nutrients such as folate, iron, and magnesium, making it a valuable addition to vegetarian and vegan diets. Low in fat yet high in plant-based protein, Toor Dal supports muscle health, digestion, and energy production. Packed with antioxidants, it also promotes overall wellness. The dal is naturally gluten-free and a heart-healthy choice when prepared without excess oil or salt. Traditionally, it is used to create flavorful, spiced stews or lentil curries and pairs well with rice or flatbreads. While a healthy choice, portion control is key if made with ghee or other high-fat ingredients. Versatile and nourishing, Toor Dal is a cornerstone of wholesome, balanced meals across many cultures.