1 Bowl Dal Calories - Nutrition Facts, Protein & Benefits

Pulses, commonly known as dal, are one of the most commonly consumed staple food items in India and in many South Asian countries. It is one of the healthiest food items that you may add to your balanced diet. Dal is not only a rich source of protein, but it is also dense in other key nutrients that are essential for the healthy functioning of the body, which will ensure your wellness and improve your immune system.

If you are planning to add dal or pulses to your daily diet and wondering what kind of nutrients are present in them, then you have come to the right place. Read this article till the end to get a detailed idea of what kind of nutritional components are present in dal, the amount of calories that dal can add to your diet, its health benefits, and other necessary details.

What is the net calorie content of one bowl of dal?

The total amount of calories that can be found in one bowl of dal can range between 100 to 300 calories. But the net calorie content is supposed to depend largely on the type of dal that is present in the bowl. This is because different types of dal can have different types of calorie content. For instance, a bowl of 100 grams of cooked brown lentils can have around 96 calories, whereas a bowl of the same amount of cooked yellow or toor dal can have 107 to 134 calories.

The other nutritional components in dal:

The exact nutritional components and the specific amounts that are found in lentils may not be stated in exact value, but they can be approximately stated. Apart from having calories, one bowl of 200 grams of plain dal can have almost 69% carbohydrates (almost 26.18 grams), 27% protein, and 4% fat (around 6.32 grams). Dal is known as a good source of protein as well. In fact, a standard bowl of dal may contain almost 10.36 grams of protein.

Other than this, dal is also rich in high amounts of dietary fibre that is required for better gut movement, improved digestion, and for maintaining healthy blood sugar levels as well. Dal is also rich in essential minerals such as sodium, potassium, phosphorus, selenium, and plant-based sources such as thiamine. The other nutrients found in dal may include around 41 mcg of vitamin A and around 6.5 mg of vitamin C.

All these nutritional components are required for maintaining an overall healthy functioning of the body and to help you grow a proper immune system as well. While protein in dal helps in proper growth and development, minerals like iron help in better health of the red blood cells (RBC) and can help in preventing anaemic tendencies too.

There can be other health benefits of adding dal in your diet as well, some of which may include improving the health of your bones, especially due to the presence of magnesium and phosphorus, and it also helps in healthy digestion for the presence of high fibre.

List of calorie content in dal:

As mentioned before, the net calorie content differs in different types of dal. So, here is a list of the different measurements of calories that are present in different types of pulses:

Different types of Dal 1 Bowl Dal Calories (100g)

Fried Moong Dal 511 calories

Chana Dal 440 calories

Tuvar Dal (Toor) 318 calories

Urad Dal 270 calories

Masoor Dal (Red) 116 calories

Moong Dal (Green) 100 calories

Brown Lentils 96 calories

Arhar Dal (Yellow ) 53 calories

There is one thing that you must note here: though this list shows the values of calorie content in different types of dals, the amount may vary based on the quantities of oil, butter or ghee that have been used while tempering the lentils.

List of health benefits of having pulses in your diet:

Being rich in different types of nutrients (both macro and micro nutrients) such as protein, fibre, vitamins, minerals, and plant-based components, dal is one of the major food items that you must add to your daily diet. Here is a complete list of all the essential health benefits that you may derive from the nutritional elements that are present in dal:

1. Dal is a rich source of protein:

Protein is one of the most essential macronutrients that is required in the body for proper growth and development. Apart from that, protein is also necessary for healthy muscle building and maintaining an overall healthy functioning of the body.

Many people cannot get protein from milk as a result of lactose intolerance, or they lack animal-based protein sources. For them, different types of dal can be a rich source of highly beneficial plant-based protein that can be beneficial for overall health and wellness, without worrying about the risks of adverse effects. Being a plant-based protein source, it can also be a good choice for vegans and vegetarians as well.

2. Dal can help in controlling blood sugar:

Dal can also be an easy choice for those who have abnormalities in blood glucose levels. This is because dal or pulses feature complex chains of carbohydrates that do not cause an increase in blood sugar levels. Since these kinds of carbs are absorbed slowly into the body, they do not cause a sudden spike in your blood glucose levels. Moreover, if you have conditions such as diabetes mellitus, you can consider adding dal in your daily diet because the health extracts in dal can help in managing maintenance of optimum blood glucose levels.

3. Dal can help improve your digestive health:

The plant-based nutritional sources in dal can be beneficial for improving digestion. This is because pulses are rich in fibre content, which can aid in improving your digestive system. Moreover, high fibre content in dal ensures better and smoother movement of the bowels through the gastrointestinal tract. The nutrients in dal can also help to improve your overall gut microbiome by promoting better health of the beneficial gut bacteria. This will not only help in improving your gut health, but can also help in reducing the risks of developing conditions such as diarrhoea, constipation, or stool-related health issues.

4. Dal can help in weight loss:

If you wish to lose your body weight to have a healthy body shape, it is advisable to add dal to your regular weight loss diet. This is because the calorie content in dal is such that it would not affect your weight loss conditions, and the presence of high fibre in dal can also help you reduce body weight. Increased fibre content in dal ensures that you do not have to eat frequently by providing a sense of fullness.

5. Dal can help to keep your heart healthy:

The nutritional components and the plant-based extracts that are found in dal can be beneficial for improving overall heart health. The nutrients in pulses can help to keep the functioning of your heart in a healthy condition by reducing the levels of LDL or bad cholesterol and thus reducing the risks of heart attack, heart failure, or any other kind of cardiovascular condition.

Final Thoughts:

To summarise, dal can be a staple plant-based protein source for anyone, and needless to say, a healthy comfort food at home. It is not only rich in protein, but also features essential nutrients such as fibre, complex carbohydrates, along with various types of vitamins and minerals that are highly beneficial for your health.

But here is a word of caution: not all types of dal can be consumed by everyone. Certain types of dal can be detrimental for people who have problems, such as abnormalities in their uric acid levels. So, it is always advisable to consult a health care expert and a dietitian before you start adding pulses to your daily diet.

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