Masoor Dal Nutrition Facts and Benefits - 24 Mantra Organic

Masoor Dal Nutrition Facts and Benefits - 24 Mantra Organic


Masoor Dal 101 – Facts, Benefits, and Everything Else

Organic Food

Split red lentil, popularly known as masoor dal, can be found in every household of India. You will find the dehusked variant of this dal in shades of pink, yellow, orange, and red. On the other hand, the unsplit, husked masoor dal is black and brown.

Either way, the dal is a powerhouse of vitamins, minerals, and macronutrients like protein. However, if you genuinely wish to enjoy masoor dal nutrition in its entirety, then we suggest that you go organic!


Organic dals grow in chemical-free conditions. Hence, they are more nutritional and healthier than their non-organic counterparts. In addition to having a higher masoor dal nutrition, it cooks quicker, has the perfect texture and consistency, and tastes absolutely delicious.

Let us take a look at the masoor dal nutrition facts, its health and dietary benefits, and inspirations to include its goodness in your life!

Masoor Dal Nutrition Facts

Following is the masoor dal nutrition facts for a single-cup serving of cooked masoor dal:

Calories 260 kCal
Proteins 19 grams
Carbohydrates 44.84 grams
Fats 0.53 grams
Dietary fibre 7.82 grams
Phosphorus 222.68 mg
Vitamin A 205 mcg
Vitamin B1, Thiamine 0.34 mg
Vitamin B2, Riboflavin 0.14 mg
Vitamin B3, Niacin 2.20 mg
Vitamin C 6.3 mg
Iron 5.77 mg
Zinc 2.35 mg
Magnesium 56.24 mg
Folic acid 27.36 mg
Potassium 439.28 mg
Calcium 52.44 mg
Sodium 5.32 mg

From the above masoor dal nutrition facts, it becomes evident that it is an excellent source of carbohydrates, dietary fibre, and plant-based proteins. Also, it has a trace amount of fats. Thus, due to this masoor dal nutrition, it is a whole meal on its own!

Masoor Dal Health and Dietary Benefits

Following are the health and dietary benefits of masoor dal:

  • Due to its high calcium and phosphorus content, regular consumption of masoor dal can help maintain skeletal health. Thus, if you want stronger bones and teeth, masoor dal should be in your grocery list.
  • The masoor dal nutritional profile, with its low-calorie count and high fibre content, promotes a feeling of fullness and satiety. It reduces appetite, which makes it an excellent food for those watching their weight.
  • It boosts the production of red blood cells in the blood, which are necessary for purifying blood and delivering oxygen to the cells. Additionally, since masoor dal is an iron-rich food, it is excellent for pregnant or anaemic women.
  • Since the glycaemic index and glycaemic load of masoor dal are low, and it contains a healthy amount of fibre, it is an excellent food ingredient for diabetes management. Its properties control the blood sugar spike and lower insulin sensitivity.
  • Masoor dal’s high fibre content also lowers cholesterol in the blood and promotes heart and cardiovascular health.
  • The presence of powerful antioxidants in masoor dal nutrition makes it an excellent food for your skin health. Accordingly, you can choose to consume masoor dal or apply it topically to gain its benefits.
  • Given that masoor dal is rich in vitamins A, C, and E, it is extremely helpful in maintaining healthy eyesight and vision. It may even protect your eyes from muscle degeneration and cataract.
  • Vitamin C, manganese, zinc, antioxidants, and other bioactive compounds present in masoor dal boost immunity. On the other hand, it also sharpens our senses of smell and taste.

Inspirations to Add Masoor Dal Nutrition to Your Life

Upon going through the masoor dal nutrition and health benefits, you may be eager to include it in your diet or apply it to your lifestyle. If you are tired of the same old dal tadka, here are a few other recipe inspirations and ideas on making masoor and integral part of your everyday life:

  • You can soak and cook masoor dal into a dry mixture that you can stuff inside rotis and make parathas.
  • Red lentil soup is highly nutritious, and you can increase this value by adding other ingredients such as millets and barley to it.
  • Soak the masoor dal overnight, grind it into a paste, season it with spices and ginger-garlic paste. Use this batter to make masoor dal chilla.
  • Swap out the moong dal with masoor dal to make masoor dal khichdi. You may even add both moong and masoor dal to your khichdi.
  • To make a masoor dal face pack, soak the dal overnight and grind it into a thick paste. Add a few tablespoons of raw milk to it and apply it to your face in circular motions. Let it sit for 20 minutes then wash it off with cold water. Pat dry your skin.

There are many ways to include masoor dal in your diet. Similarly, you will find several masoor dal face pack recipes that can carry out anything – from skin whitening to removing wrinkles and fine lines! With these masoor dal nutritional facts in mind, you can make a healthy choice!


Try 24 Mantra Organic’s Masoor dal and Savour the taste of organic goodness.

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