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Dal Tadka

Dal Tadka

EverydayCooked

Dal Tadka is a staple Indian lentil dish featuring cooked lentils simmered with turmeric and finished with a fragrant tempering of cumin, garlic, and dried chilies in ghee or oil. This protein- and fiber-rich preparation gains its signature aromatic depth from the tadka technique—a method of blooming spices in hot fat to intensify flavors. Typically served with rice or flatbread, it offers adaptable nutrition as a vegan option when prepared with plant-based oils.

Macro Impact

A 1 cup serving contains 290 calories, 14g protein, 36g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 290 calories?
Walking3.5 mph, moderate pace
1 hour 7 min
YogaModerate effort, gentle pace
49 min
SwimmingModerate effort, freestyle
37 min
Biking12-14 mph, moderate effort
30 min
StairsStair climbing, moderate pace
34 min
Running5 mph (12 min/mile)
25 min

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories290
% Daily Value*
Total Fat10g
13%
Saturated Fat6g
30%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat3g
Cholesterol20mg
7%
Sodium660mg
29%
Total Carbohydrate36g
13%
Dietary Fiber6g
21%
Total Sugars2g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron6mg
33%
Potassium2400mg
51%

* 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
36 / 275 g
13%
Fiber
6 / 28 g
21%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
13%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
1 / 23 g
3%
Saturated
6 / 23 g
26%
Trans
0 g
Cholesterol
20 / 300 g
7%
Omega 3
0 / 5 g
4%
Omega 6
1 / 19 g
3%
Omega 9
3 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
38%
Leucine
1 / 3 g
45%
Lysine
1 / 2 g
59%
Methionine
0 / 1 g
17%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
50%
Tryptophan
0 / 0 g
50%
Valine
1 / 2 g
39%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
24%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
8 / 30 mcg
27%
Cobalamin, B12
0 / 2 mcg
0%
Folate
362 / 400 mcg
91%
Vitamin A
16 / 800 mcg
2%
Vitamin C
3 / 83 mg
4%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
8 / 105 mcg
8%
Minerals
Calcium
60 / 1k mg
6%
Copper
3 / 1 mg
289%
Iron
6 / 13 mg
46%
Magnesium
72 / 370 mg
19%
Manganese
1 / 2 mg
49%
Phosphorous
360 / 700 mg
51%
Potassium
2.4k / 3k mg
80%
Selenium
6 / 55 mcg
10%
Sodium
660 / 2.3k mg
29%
Zinc
2 / 10 mg
25%
Chromium
12 / 30 mcg
40%
Molybdenum
296 / 45 mcg
658%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
150 g
Caffeine
0 mg
Choline
40 mg
Taurine
0 mg

References

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

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