Grains & Legumes
Toor Dal, cooked Nutrition Facts
Cooked toor dal is a soft, nutritious lentil dish commonly served in Indian cuisine. It retains significant protein and fiber content while being easy to digest and versatile in preparations.
Nutrition Facts
Per 100g serving
Calories121
% Daily Value*
Total Fat
0.4g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
5mg0%
Total Carbohydrate
23.1g8%
Dietary Fiber
8.3g30%
Total Sugars
2.5g
Protein
7.2g14%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
1.8mcg2%
Vitamin B6
0.1mg5%
Vitamin B12
-0%
Folate
111mcg28%
Calcium
43mg3%
Iron
1.3mg7%
Potassium
366mg8%
Magnesium
45mg11%
Zinc
0.8mg7%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Good source of plant protein with lower calories
- ✓High fiber content promotes satiety and digestive health
- ✓Contains folate supporting cardiovascular health
- ✓Low in fat and sodium
- ✓Provides sustained energy release
Best For
Dal tadka and dal fry recipesSambar baseWeight management dietsDiabetic-friendly meals
Storage
Store cooked toor dal in the refrigerator for up to 4 days in an airtight container. Can be frozen for up to 3 months.
Serving Sizes
100g121 cal
1 cup242 cal
1/2 cup121 cal
Frequently Asked Questions
How many calories are in cooked toor dal?
Cooked toor dal contains 121 calories per 100g, making it a moderate-calorie, nutrient-dense food.
Does cooking toor dal reduce its protein content?
The protein content per 100g appears lower (7.2g) because water absorption increases the total weight, but the absolute protein amount remains similar.
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