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Dal Calories
Protein- and fiber-rich Indian lentil stew
CALORIES
GI
POTASSIUM
FIBER
Dal Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
17.5g
· 66%
Protein
6.5g
· 24%
Fat
1.2g
· 10%
Fiber
5.5g
Dal Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
45µg · 11% DV
B6
0.15mg · 9% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
Dal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dal Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dal Contain Allergens?
No known major allergens
Which Diets Is Dal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dal Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Dal
Dal — Frequently Asked Questions
How many calories are in dal?
Dal contains 110 calories per 100 g.
How much protein does dal have?
Dal provides 6.5 g of protein per 100 g. It is a legume option that contributes plant-based protein.
Is dal high in carbohydrates?
Dal contains 17.5 g of carbohydrates per 100 g. It also provides fiber and protein alongside its carbohydrates.
Is dal a good source of fiber?
Dal provides 5.5 g of fiber per 100 g. Its fiber content can help make a meal more filling.
What is the glycemic index of dal?
Dal has a glycemic index of 30. This places it in the low-GI range.
Does dal raise blood sugar quickly?
With a glycemic index of 30, dal is a low-GI food. It contains 17.5 g of carbohydrates per 100 g.
Is dal suitable for vegans and vegetarians?
Yes, dal is compatible with vegan and vegetarian eating patterns. It also fits omnivore and flexitarian diets.
Is dal gluten-free?
Yes, dal is listed as compatible with a gluten-free diet. It can be included as a legume option in gluten-free meal plans.
Is dal paleo-friendly?
Based on the provided diet compatibility information, dal is suitable for a paleo diet. It is also compatible with the Mediterranean diet.
Is dal processed?
Dal is classified as minimally processed. It is a legume with 1.2 g of fat per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.