Indian dal

Also known as: Dal · Vegetables & salads · 200 g serving · 70 min total

Good choice

Tô dal 200g ~180 kcal, xơ 8g, natri 380mg.

Lời khuyên: Xin ít ghee, kèm rau; roti vừa.

243 kcal per serving

Protein 9.0 g · Carbs 24.2 g · Fat 13.4 g · Fibre 7.9 g · Sugars 3.3 g · Sodium 789.9 mg

Where the calories come from

Protein9.02 g · 14%
Carbohydrate24.22 g · 38%
Fat13.39 g · 48%

Estimated, per 200 g serving.

Daily Value at a glance

Protein18 % % Daily Value

Fibre28 % % Daily Value

Sodium34 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

Nutrient	Amount	% Daily Value
Energy	242.6 kcal	12%
Protein	9.0 g	18%
Carbohydrate	24.2 g	9%
of which net carbs (carbs minus fibre)	16.3 g	—
of which sugars	3.3 g	—
of which added sugars	0.0 g	0%
Fat	13.4 g	17%
of which saturated fat	2.0 g	10%
Fibre	7.9 g	28%
Sodium	789.8 mg	34%

Where the calories come from

Protein 15% · Carbohydrate 40% · Fat 50% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	13.7 µg RAE	2%
Vitamin C	13.1 mg	15%
Vitamin E	1.5 mg	10%
Vitamin K	26.4 µg	22%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.3 mg	8%
Vitamin B6	0.3 mg	18%
Folate (B9)	153.0 µg	38%
Calcium	75.4 mg	6%
Iron	6.7 mg	37%
Magnesium	54.8 mg	13%
Phosphorus	192.0 mg	15%
Potassium	528.0 mg	11%
Zinc	1.5 mg	14%
Selenium	3.5 µg	6%
Copper	0.3 mg	33%
Manganese	1.1 mg	48%
Iodine	60.0 µg	40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Good

Health score

73 / 100 · Good

Formula: protective index 73 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 73, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	121.3 kcal	6%
Protein	4.5 g	9%
Carbohydrate	12.1 g	4%
of which net carbs (carbs minus fibre)	8.1 g	—
of which sugars	1.7 g	—
of which added sugars	0.0 g	0%
Fat	6.7 g	9%
of which saturated fat	1.0 g	5%
Fibre	4.0 g	14%
Sodium	394.9 mg	17%

Where the calories come from

Protein 15% · Carbohydrate 40% · Fat 50% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.9 µg RAE	1%
Vitamin C	6.6 mg	7%
Vitamin E	0.7 mg	5%
Vitamin K	13.2 µg	11%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.1 mg	6%
Folate (B9)	76.5 µg	19%
Calcium	37.7 mg	3%
Iron	3.3 mg	18%
Magnesium	27.4 mg	7%
Phosphorus	96.0 mg	8%
Potassium	264.0 mg	6%
Zinc	0.7 mg	6%
Selenium	1.8 µg	3%
Copper	0.2 mg	22%
Manganese	0.5 mg	22%
Iodine	30.0 µg	20%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Ingredients

Đậu lăng — 80 g
Hành — 18 g
Cà chua — 22 g
Dầu/mỡ — 12 g
Nghệ — 2 g
Hạt thì là — 4 g
Ớt — 4 g
Tỏi — 6 g
Muối — 2 g
Nước — 50 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.

Good to know

What is good

Xơ 8g, calo 180
Đạm 10g

Watch out for

Natri 380mg
Béo 5g

Healthier swaps

Portion sizes

Serving — 200 g
Serving — 100 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve