Grains & Legumes
Chana Dal, cooked Nutrition Facts
Cooked chana dal retains its firm texture and nutty flavor, making it a versatile ingredient in Indian cuisine. It provides excellent nutrition with good protein content and significant folate levels.
Nutrition Facts
Per 100g serving
Calories130
% Daily Value*
Total Fat
2.2g3%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
1.0g
Monounsaturated Fat
0.5g
Cholesterol
-0%
Sodium
9mg0%
Total Carbohydrate
21.8g7%
Dietary Fiber
4.1g15%
Total Sugars
2.6g
Protein
7.3g15%
Vitamin A
1mcg0%
Vitamin C
1.4mg2%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
3.2mcg3%
Vitamin B6
0.2mg11%
Vitamin B12
-0%
Folate
198mcg50%
Calcium
20mg2%
Iron
1.5mg8%
Potassium
312mg7%
Magnesium
41mg10%
Zinc
1.0mg9%
*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 folate content supports cell growth
- ✓Good plant protein for muscle health
- ✓Fiber promotes digestive wellness
- ✓Low glycemic index helps control blood sugar
Best For
Chana dal curry and tadkaSalads and grain bowlsSide dishes with rice or bread
Storage
Refrigerate cooked chana dal in an airtight container for up to 5 days, or freeze in portions for up to 3 months for best quality.
Serving Sizes
100g130 cal
1 cup260 cal
1/2 cup130 cal
Frequently Asked Questions
How long does it take to cook chana dal?
Chana dal takes 45-60 minutes to cook after soaking for 2-4 hours. Without soaking, it can take 60-90 minutes to become tender.
Is cooked chana dal high in protein?
Yes, cooked chana dal provides 7.3g of protein per 100g, making it a good plant-based protein source for vegetarian diets.
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