The Nutrition In Toor Dal Explained | 24 Mantra


The Nutrition In Toor Dal Explained

Health and Nutrition

Toor Dal is an essential component of Indian cuisine. The dal, also known as pigeon peas or arhar dal, is more predominantly used in West and South Indian cuisine.

It is a fact that South Indian Sambhar and Rasam dishes are incomplete without the use of this hearty lentil.

With a huge part of the world now considering a plant-based diet to be the healthiest choice, the burden falls on lentils to provide adequate nutrition. The nutrition in toor dal makes it an amazing addition to the plant-based diet.

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Need for Toor Dal In Diet

In the Indian diet, toor dal always accompanies either rice or Indian flatbreads like rotis, naans, and kulchas. Cooked toor dal is a little bland. The spices and tempering that are added to make any recipe give toor dal an unforgettable taste and flavour.

Like other lentils, toor dal, when cooked right, is very easy to make. The nutrition in toor dal provides the weight-conscious lot with a healthy kick to their diet.

Advantages of Toor Dal

Folic acid is an essential requirement for pregnant women. It helps in fetal growth and provides the body with essential nutrition. Lentils are part of the food group that has a low glycemic index. Out of this, toor dal has a GI of 22, and this makes it one of the healthiest food items for people with diabetes to consume.

The nutrition in toor dal, which contains complex carbohydrates, digest slower and, hence, release energy gradually in spurts. This prevents a rapid increase in sugar levels and helps in reducing the likeliness of chronic illnesses resulting from diabetes.

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Does Toor Dal Have Protein?

According to Harvard Health, the body needs 0.8 grams of protein per kilo. It means an average Indian of 60 kgs, needs around 48 gms of protein a day.

100 grams of toor dal provides about 22.82 grams of protein. When consumed with other protein and vitamin-rich food, it nourishes the body with the recommended level of proteins.

Health Benefits to Consuming Toor Dal

There are various health benefits of consuming toor dal. A few of them are mentioned here.

Weight Loss

The protein-rich aspect of toor dal’s nutrition digests slower than other carbohydrate-rich food items. It stays in the body longer and helps curb overeating tendencies.


Untreated hypertension could lead to several serious health issues like diabetes, heart failure, and others. The nutrition in toor dal, namely potassium, helps in reducing blood pressure and can be very good for overall health.

Gastric Problems

The fibre component of toor dal’s nutritional scale helps in preventing constipation. This, in turn, helps the digestive process running smoothly without hiccups.

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Nutritional Composition of Toor Dal

The nutrition in toor dal is mainly comprised of proteins, carbohydrates, and fibre. The other nutrients in this lentil include some elements of vitamins C, E, K, B complex, and other minerals like potassium, magnesium, and zinc.

Nutritional Composition Toor Dal (One Serving)
Calories 151
Carbohydrates 22 gms
Proteins 7.5 gms
Fat 3.7 gms
Fibre 3.3 gms
Calcium 37.4 mg
Iron 1 mg
Potassium 405.2 mg
Magnesium 33.1 mg
Zinc 0.3 mg
Sodium 10.5 mg
Phosphorous 104.8 mg



There are many benefits to consuming a diet rich in legumes. Toor dal is one of the more commonly found legumes available for purchase. The nutrients in toor dal make it essential to be included in the diet of those who prefer to make healthy food choices.

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Recipes with toor dal are extremely easy to make, as the dal does not take very long to cook.

First uncooked dal should be washed to remove dirt and other particles till the water runs clear. Then the dal can be cooked using multiple methods. In an open pot, toor dal takes around 15 minutes to prepare, while in a pressure cooker it takes about 3-4 whistles.

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