Grains & Legumes
Toor Dal (Pigeon Peas), dried Nutrition Facts
Toor dal, also known as pigeon peas, is a popular Indian lentil rich in protein and fiber. These dried yellow split peas are a staple in South Asian cuisine and provide excellent nutritional value.
Nutrition Facts
Per 100g serving
Calories343
% Daily Value*
Total Fat
1.5g2%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.7g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
17mg1%
Total Carbohydrate
62.8g21%
Dietary Fiber
15.5g55%
Total Sugars
2.8g
Protein
21.7g43%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.4mg3%
Vitamin K
5.7mcg5%
Vitamin B6
0.3mg16%
Vitamin B12
-0%
Folate
456mcg114%
Calcium
130mg10%
Iron
5.2mg29%
Potassium
1392mg30%
Magnesium
183mg44%
Zinc
2.8mg25%
*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
- ✓High in plant-based protein for muscle maintenance
- ✓Rich in dietary fiber supporting digestive health
- ✓Excellent source of folate for cell growth
- ✓Contains iron for healthy blood production
- ✓Low in fat and cholesterol-free
Best For
Indian dal recipesSambar and rasam preparationsHigh-protein vegetarian mealsSoup bases
Storage
Store in an airtight container in a cool, dry place for up to 12 months. Keep away from moisture and direct sunlight.
Serving Sizes
100g343 cal
1 cup686 cal
1 tbsp41 cal
Frequently Asked Questions
How much protein is in dried toor dal?
Dried toor dal contains 21.7g of protein per 100g, making it an excellent plant-based protein source.
Should toor dal be soaked before cooking?
Yes, soaking toor dal for 2-4 hours before cooking reduces cooking time and improves digestibility.
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