Nutritional Facts & Health Benefits of Dal

Dal is a staple food for millions of people around the world. It makes a great protein option for vegetarians to add to their meals. It is the heart of Indian cuisine loaded with nutritional benefits. Several types of dals are cooked on a daily basis which include moong dal, urad dal, masoor dal, chana dal, toor dal being the most common ones. Dals are not only used in the preparation of dal chawal but several other dishes like dosa, halwa, ladoo, khichdis, paratha, chilla, etc.

Calories In Dal

Almost all types of dals have similar calories. The digestibility of various dals varies with moong dal being the easiest on the gut. The amount of calories in 30 gms of raw dal of various types is mentioned below. When talking in terms of cooked weight, 1 bowl dal calories varies depending on the consistency of the dal that is prepared.

Type of dal

Calories (kcal)

Bengal gram dal (chana dal)


Black gram dal (urad dal)


Green gram dal


Red gram dal



Dal - Nutritional Breakdown

The micronutrient and macronutrient breakdown of dal (30gms) is mentioned below:















Total Fiber








Vitamin A





Did You Know?

  • They form an excellent source of protein when combined with rice, they form a complete protein source
  • They include 3 significant pillars beneficial to health. Good quality protein, rich in nutrients, fiber which is important to maintain a healthy gut
  • Dals being a source of protein, and low in fat form a good option to include in a weight loss regimen


4 Reasons Why You Should Consume Dal

1. Great Protein Source:

Moong dal is the most easily digestible dal of all. Dals form good sources of protein and when combined with rice or any other grain, they help in forming a complete protein source which means that the dish has all the essential amino acids important for good health and wellbeing. They are also rich in potassium and magnesium. Dals are also an evergreen option for vegetarians and vegans who are trying to meet their protein needs.

2. Rich in Vitamins and Minerals

Dal contains abundant vitamins and minerals like iron, folate and many more which provide our body with several benefits such as transporting oxygen in the blood to every organ. On the other hand, folate plays a role of ultra-unique importance in cell growth and the formation of DNA. They also help in lowering blood pressure because of the presence of magnesium and potassium in them.

3. Promoting Blood Formation

Dals are good sources of iron which helps in the formation of haemoglobin which is the respiratory pigment that carries blood to all the parts of the body. Proteins also play a crucial role in blood formation, 30 gms of dal provides 7 gms of protein making it an excellent source.

4.General Health Benefits

Dal being rich in dietary fiber and protein keeps one satiated for longer, therefore aiding in weight loss. It also helps in Diabetes management by restricting the spikes in blood glucose levels. Dal is a source of Selenium which has been shown to improve Thyroid function.

Adverse Effects of Consuming Dal

There are no major side effects when dal is consumed in the right manner and proportion. Excessive consumption could lead to gut-related issues. When not cooked properly, it could lead to stomach pain, and diarrhea. Kidney patients need to be careful about the amount of dal they consume since it's a good source of potassium and protein.


Dal being an easy to incorporate source of protein and micronutrients must be a part of one's daily diet. Pairing it with rice will help in making it a complete source of protein. To enhance the digestibility of dal, it's beneficial to soak them thoroughly before cooking and incorporate ingredients like cumin seeds and asafoetida into the preparation. These practices are known to alleviate gas and indigestion issues that some individuals may experience when consuming dals



Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel