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Dal tadka

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Dal tadka

Stews & curries · 220 g serving · 70 min total

Good choice

Tô dal tadka 220g ~180 kcal, xơ 6g, natri 380mg.

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

268 kcal per serving

Protein 9.3 g · Carbs 25.8 g · Fat 15.5 g · Fibre 8.2 g · Sugars 3.8 g · Sodium 974.8 mg

Where the calories come from

Where the calories come fromCalories: 13% protein, 37% carbohydrate, 50% fat. 268 kcal total.268kcal / serving
  • Protein9.31 g · 13%
  • Carbohydrate25.76 g · 37%
  • Fat15.47 g · 50%

Estimated, per 220 g serving.

Daily Value at a glance

Protein19 % % Daily Value
Fibre29 % % Daily Value
Sodium42 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy267.7 kcal13%
Protein9.3 g19%
Carbohydrate25.8 g9%
of which net carbs (carbs minus fibre)17.6 g—
of which sugars3.8 g—
of which added sugars0.0 g0%
Fat15.5 g20%
of which saturated fat2.4 g12%
Fibre8.2 g29%
Sodium974.8 mg42%
Where the calories come from
Protein 14% · Carbohydrate 39% · Fat 52% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A22.0 µg RAE2%
Vitamin C12.4 mg14%
Vitamin E1.7 mg11%
Vitamin K30.8 µg26%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.4 mg9%
Vitamin B60.3 mg18%
Folate (B9)152.0 µg38%
Calcium78.1 mg6%
Iron7.3 mg41%
Magnesium57.6 mg14%
Phosphorus198.0 mg16%
Potassium567.6 mg12%
Zinc1.5 mg14%
Selenium3.6 µg7%
Copper0.3 mg33%
Manganese1.3 mg57%
Iodine60.1 µg40%

% 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 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 57 %; Iron: 41 %; Iodine: 40 %; Folate (B9): 38 %; Copper: 33 %; Vitamin K: 26 %Manganese57 %Iron41 %Iodine40 %Folate (B9)38 %Copper33 %Vitamin K26 %
Health scoreHealth score 71 out of 100, rated Good.71/ 100
Good

Health score

71 / 100 · Good

Formula: protective index 71 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 71, 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

NutrientAmount% Daily Value
Energy121.7 kcal6%
Protein4.2 g8%
Carbohydrate11.7 g4%
of which net carbs (carbs minus fibre)8.0 g—
of which sugars1.7 g—
of which added sugars0.0 g0%
Fat7.0 g9%
of which saturated fat1.1 g6%
Fibre3.7 g13%
Sodium443.1 mg19%
Where the calories come from
Protein 14% · Carbohydrate 38% · Fat 52% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.0 µg RAE1%
Vitamin C5.6 mg6%
Vitamin E0.8 mg5%
Vitamin K14.0 µg12%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.1 mg6%
Folate (B9)69.1 µg17%
Calcium35.5 mg3%
Iron3.3 mg18%
Magnesium26.2 mg6%
Phosphorus90.0 mg7%
Potassium258.0 mg5%
Zinc0.7 mg6%
Selenium1.7 µg3%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine27.3 µg18%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Đậu lăng — 80 g
  • Hành — 20 g
  • Cà chua — 24 g
  • Dầu/mỡ — 14 g
  • Hạt thì là — 4 g
  • Nghệ — 3 g
  • Ớt — 4 g
  • Tỏi — 6 g
  • Muối — 2 g
  • Nước dùng rau — 63 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).

Good to know

What is good

  • Xơ 6g, calo 180
  • Đạm 10g

Watch out for

  • Natri 380mg
  • Béo 6g

Healthier swaps

Portion sizes

  • Small bowl — 143 g
  • Serving — 220 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

268 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 2 min62 min
Running (steady run, 8 MET)≈ 27 min27 min
Cycling (moderate pace, 6 MET)≈ 36 min36 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

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

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