Grains & Legumes
Toor Dal (Pigeon Peas), dried Nutrition Facts
How many calories are in Toor Dal (Pigeon Peas), dried?
Toor Dal (Pigeon Peas), dried has 343 calories per 100g.
Toor dal, also known as pigeon peas, is a popular Indian lentil rich in protein and fiber. These dried yellow split peas are a staple in South Asian cuisine and provide excellent nutritional value.
Nutrition Facts
Per 100g serving
Calories343
% Daily Value*
Total Fat
1.5g2%
Saturated Fat
0.2g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.7g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
17mg1%
Total Carbohydrate
62.8g21%
Dietary Fiber
15.5g55%
Total Sugars
2.8g
Protein
21.7g43%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.4mg3%
Vitamin K
5.7mcg5%
Vitamin B6
0.3mg16%
Vitamin B12
-0%
Folate
456mcg114%
Calcium
130mg10%
Iron
5.2mg29%
Potassium
1392mg30%
Magnesium
183mg44%
Zinc
2.8mg25%
*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 in plant-based protein for muscle maintenance
- ✓Rich in dietary fiber supporting digestive health
- ✓Excellent source of folate for cell growth
- ✓Contains iron for healthy blood production
- ✓Low in fat and cholesterol-free
Best For
Indian dal recipesSambar and rasam preparationsHigh-protein vegetarian mealsSoup bases
Storage
Store in an airtight container in a cool, dry place for up to 12 months. Keep away from moisture and direct sunlight.
Serving Sizes
100g343 cal
1 cup686 cal
1 tbsp41 cal
Frequently Asked Questions
How much protein is in dried toor dal?
Dried toor dal contains 21.7g of protein per 100g, making it an excellent plant-based protein source.
Should toor dal be soaked before cooking?
Yes, soaking toor dal for 2-4 hours before cooking reduces cooking time and improves digestibility.
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