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Toor Dal

Toor Dal

EverydayDry

Toor dal is a split and skinned legume made from pigeon peas, serving as a staple protein source in Indian cuisine. This golden-yellow dal cooks into a creamy texture when boiled, forming the base of traditional lentil stews and curries. It provides substantial plant-based protein and dietary fiber while being easier to digest than whole legumes due to its removed outer husk.

Macro Impact

A 1/4 cup serving contains 172 calories, 11g protein, 32g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 172 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories172
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate32g
11%
Dietary Fiber8g
27%
Total Sugars1g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium30mg
2%
Iron3mg
14%
Potassium696mg
15%

* 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
32 / 275 g
11%
Fiber
8 / 28 g
27%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
6 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
0%
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
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
31%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
13%
Phenylalanine
1 / 2 g
30%
Threonine
0 / 1 g
25%
Tryptophan
0 / 0 g
16%
Valine
1 / 2 g
24%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
26%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
100 / 400 mcg
25%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
30 / 1k mg
3%
Copper
0 / 1 mg
28%
Iron
3 / 13 mg
19%
Magnesium
90 / 370 mg
24%
Manganese
1 / 2 mg
24%
Phosphorous
175 / 700 mg
25%
Potassium
696 / 3k mg
23%
Selenium
4 / 55 mcg
7%
Sodium
5 / 2.3k mg
0%
Zinc
2 / 10 mg
16%
Chromium
2 / 30 mcg
5%
Molybdenum
75 / 45 mcg
167%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

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

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