Dal

348 calories in 1 cup (240 g). Per 100 g, protein: 8.6 g, carbohydrates: 19.2 g, fat: 4.3 g.

Serving
1
= 240 g
348KCAL

Dal, 1 cup

348 calories

Protein
20.6 g
Carbs
46 g
Fat
10.3 g
Fiber
18 g
Sugars
4.1 g

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories348
% Daily Value*
Total Fat 10.3 g13%
Saturated Fat 6 g30%
Cholesterol 24 mg8%
Sodium 742 mg32%
Total Carbohydrate 46 g17%
Dietary Fiber 18 g64%
Total Sugars 4.1 g
Protein 20.6 g
Vitamin D 0 mcg0%
Calcium 45.6 mg4%
Iron 7.6 mg42%
Potassium 845 mg18%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Folate103% 413 µg
  • Thiamin (B1)32% 0.39 mg
  • Vitamin B624% 0.41 mg
  • Niacin (B3)15% 2.4 mg
  • Choline14% 76.8 mg
  • Riboflavin (B2)13% 0.17 mg
  • Vitamin A9% 79.2 µg
  • Vitamin K4% 4.8 µg
  • Vitamin C4% 3.4 mg
  • Vitamin E4% 0.53 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper64% 0.57 mg
  • Iron42% 7.6 mg
  • Phosphorus33% 413 mg
  • Sodium32% 742 mg
  • Zinc26% 2.9 mg
  • Magnesium19% 81.6 mg
  • Potassium18% 845 mg
  • Selenium12% 6.5 µg
  • Calcium4% 45.6 mg

How it compares

Against other records in Beans, peas, legumes, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Lower than 89%

    Same value as 1 of 74 other records.

    leastmost

  • Iron

    Higher than 88%

    Same value as 0 of 74 other records.

    leastmost

  • Carbohydrates

    Lower than 78%

    Same value as 0 of 74 other records.

    leastmost

  • Vitamin C

    Higher than 76%

    Same value as 1 of 74 other records.

    leastmost

  • Calories

    Lower than 69%

    Same value as 0 of 74 other records.

    leastmost

  • Protein

    Higher than 68%

    Same value as 0 of 74 other records.

    leastmost

Questions

How many calories are in dal?
1 cup (240 g): 348 calories; protein: 20.6 g, carbohydrates: 46 g, fat: 10.3 g.
How much protein is in dal?
8.6 g per 100 g. Its estimated share of calories is 24%, using 4 kcal per gram of protein.
How many net carbs are in dal?
11.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water66.3 g
Energy145 kcal
Protein8.6 g
Total lipid (fat)4.3 g
Carbohydrate, by difference19.2 g
Fiber, total dietary7.5 g
Total Sugars1.7 g
Calcium, Ca19 mg
Iron, Fe3.2 mg
Magnesium, Mg34 mg
Phosphorus, P172 mg
Potassium, K352 mg
Sodium, Na309 mg
Zinc, Zn1.2 mg
Copper, Cu0.24 mg
Selenium, Se2.7 µg
Vitamin C, total ascorbic acid1.4 mg
Thiamin0.16 mg
Riboflavin0.07 mg
Niacin1 mg
Vitamin B-60.17 mg
Folate, total172 µg
Folic acid0 µg
Folate, food172 µg
Folate, DFE172 µg
Choline, total32 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE33 µg
Retinol33 µg
Carotene, beta12 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.22 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2 µg
Fatty acids, total saturated2.5 g
SFA 4:00.13 g
SFA 6:00.076 g
SFA 8:00.044 g
SFA 10:00.099 g
SFA 12:00.11 g
SFA 14:00.4 g
SFA 16:01.1 g
SFA 18:00.48 g
Fatty acids, total monounsaturated1.2 g
MUFA 16:10.089 g
MUFA 18:11.1 g
MUFA 20:10.002 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.31 g
PUFA 18:20.22 g
PUFA 18:30.093 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol10 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707427, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.