OpenNutrition

AboutDownload
Dal, Cooked

Dal, Cooked

EverydayCooked

Dal refers to cooked, spiced legumes—typically split lentils, peas, or beans—that form a protein-rich staple in South Asian cuisine. This thick, stew-like dish develops a creamy texture through slow simmering and often incorporates turmeric, cumin, and ginger for aromatic depth. A single serving provides substantial plant-based protein and dietary fiber while remaining naturally gluten-free and low in fat, making it nutritionally valuable for vegetarian and vegan diets.

Macro Impact

A 1 cup serving contains 232 calories, 18g protein, 40g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 232 calories?
Walking3.5 mph, moderate pace
54 min
YogaModerate effort, gentle pace
39 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
27 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories232
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate40g
15%
Dietary Fiber16g
57%
Total Sugars4g
Includes Added Sugars0g
0%
Protein18g
Vitamin D0mcg
0%
Calcium38mg
3%
Iron7mg
37%
Potassium738mg
16%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
40 / 275 g
15%
Fiber
16 / 28 g
57%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
12 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
18 / 80 g
23%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
57%
Leucine
2 / 3 g
52%
Lysine
1 / 2 g
62%
Methionine
0 / 1 g
18%
Phenylalanine
1 / 2 g
47%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
94%
Valine
1 / 2 g
54%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
30%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
28%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
362 / 400 mcg
91%
Vitamin A
4 / 800 mcg
1%
Vitamin C
3 / 83 mg
4%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
6 / 105 mcg
6%
Minerals
Calcium
38 / 1k mg
4%
Copper
1 / 1 mg
56%
Iron
7 / 13 mg
51%
Magnesium
72 / 370 mg
19%
Manganese
1 / 2 mg
49%
Phosphorous
360 / 700 mg
51%
Potassium
738 / 3k mg
25%
Selenium
6 / 55 mcg
10%
Sodium
4 / 2.3k mg
0%
Zinc
3 / 10 mg
27%
Chromium
2 / 30 mcg
7%
Molybdenum
296 / 45 mcg
658%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
136 g
Caffeine
0 mg
Choline
30 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

    Disclaimer & Important Notices

    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

    2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

    3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

    By using this database, you acknowledge and explicitly agree to these terms.

    © 2025 Snackbar Apps LLC