Arhar dal protein per 100g: toor dal nutrition and calories

Arhar dal and toor dal are one food: the split, dehusked pigeon pea (Cajanus cajan) that IFCT 2017 records as red gram, dal. IFCT 2017 lists 21.7 g of protein, 331 kcal, 55.2 g of carbohydrate, 9.1 g of fibre and 1.56 g of fat per 100 g for the raw dal. The mineral side runs 3.9 mg of iron, 71.7 mg of calcium, 119 mg of magnesium, 1395 mg of potassium, 18 mg of sodium and 2.6 mg of zinc, with 108 mcg of folate. IFCT 2017 prints no vitamin C value for toor dal. The table below sets the full entry beside moong dal and chana dal, the other two everyday dals, from the same tables.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN). GI: University of Sydney GI database. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

Toor dal calories per 100g cooked has no single figure: IFCT 2017 records the raw dal, and cooked dal weighs far more, since cooking loads it with water, so a 100 g spoonful of cooked dal carries only a fraction of these numbers. The working unit is the katori. One katori of cooked toor dal starts from about 30 g of dry dal, which gives about 99 kcal, 6.5 g of protein, 16.6 g of carbohydrate, 2.7 g of fibre and 0.5 g of fat. The iron and folate ride along: about 1.2 mg of iron and 32 mcg of folate per katori.

Two katoris, the dal at both meals, come from 60 g of dry dal: about 199 kcal and 13 g of protein from the dal alone. Both katoris sit inside the 85 g of pulses and legumes that the ICMR-NIN plate gives an adult each day. The tadka is separate: every teaspoon of oil or ghee in the tempering adds its own calories on top.

Set the three everyday dals side by side and the wins split. On protein, moong dal leads with 23.9 g per 100 g, about 10 percent more than toor's 21.7 g; chana dal runs level at 21.6 g. On fibre the order flips: chana dal carries 15.2 g, about 67 percent more than toor's 9.1 g, while moong dal is a shade ahead of toor at 9.4 g. Calories run close across all three, 326 kcal for moong dal, 329 kcal for chana dal and 331 kcal for toor dal. Fat separates them: chana dal's 5.3 g is about 3.4 times toor's 1.56 g, and moong dal is the leanest of the three at 1.4 g.

Toor's own wins are calcium and potassium. Its 71.7 mg of calcium per 100 g beats moong dal's 43.1 mg and chana dal's 46.3 mg, by about 55 percent over chana dal, and its 1395 mg of potassium beats moong dal's 1268 mg and chana dal's 957 mg, by about 46 percent over chana dal. On iron, zinc and folate chana dal carries the higher numbers on all three (6.1 mg, 3.7 mg and 182 mcg per 100 g), while moong dal trails toor on zinc and folate; a fuller dal-by-dal reading is on the dal protein per 100 g page.

Pigeon pea sits at the low end of the glycemic index tables, but the 20 attached to it needs a careful reading. The figure is the average of four entries in the University of Sydney database, whose individual scores run from 7 to 43. On two of those occasions, both recorded in the Philippines, the peas were soaked overnight, boiled, chilled overnight and microwaved the next day before testing; on a third, again in the Philippines, they were boiled for 45 minutes straight after soaking; the remaining entry comes from Jamaica. None of the four used the split toor dal that Indian kitchens cook, and none was carried out in India, so 20 is a pointer, not a measurement of your dal. On that scale a score of 55 or under is classed low and 70 or over high, which places 20 inside the low band, though the home-cooked dal itself has no tested score.

The load number starts from the same 20 and the same caution: 16.6 g of carbohydrate in a katori, multiplied by 20 and divided by 100, comes to about 3.3. Whatever the exact figure, the katori stays a small source of carbohydrate; the rice beside it supplies far more. How all of this works with blood glucose in practice is on toor dal for diabetes.

Each of toor's minerals has a documented job. Potassium is 1395 mg per 100 g against just 18 mg of sodium, a balance in the direction the ICMR-NIN guidelines want, since they ask that sodium intake be balanced with potassium intake. Iron is 3.9 mg per 100 g, and the guidelines are plain that iron from plant foods is poorly absorbed; the guidelines' help is vitamin C, so a squeeze of lemon or a guava with the meal improves absorption, and the guidelines want tea kept at least an hour clear of meals because it binds dietary iron. Calcium is 71.7 mg, magnesium 119 mg and zinc 2.6 mg per 100 g, and cooking frees them: phytic acid in legumes, which hinders mineral absorption, falls to a great extent with boiling or pressure cooking, making iron, calcium, magnesium and zinc absorbable. Folate is 108 mcg per 100 g, about 32 mcg in a katori, and the guidelines list legumes among the good sources of folic acid.

Turn toor dal nutritional value per 100g into a day and the protein adds up, because the dal shows up twice. One katori at lunch and one at dinner come from 60 g of dry dal: about 13 g of protein and 199 kcal before any tadka. The guidelines explain why the dal-and-rice pair works: cereals carry less lysine and more methionine, pulses carry the opposite, and at the guidelines' 3:1 raw-weight ratio the two foods together can meet the requirement for every essential amino acid. Cook it the way that keeps the protein usable: boiling or pressure cooking is the best preparation in the guidelines, and overcooking lowers protein quality. The toor dal khichdi recipe cooks that pair in one pot, sambar is the classic way to serve the dal, and the benefit-by-benefit reading is on toor dal benefits. For the dal itself, start at the toor dal hub.

Does toor dal have protein?

Yes, plenty: IFCT 2017 prints 21.7 g of protein in every 100 g of raw toor dal. Cooked, a katori made from 30 g of dry dal gives about 6.5 g of it, along with 16.6 g of carbohydrate and 2.7 g of fibre. Beside rice or roti, the dal adds the lysine that cereals lack, which is the pairing the Dietary Guidelines describe.

What is arhar dal?

Arhar dal is the Hindi name for toor dal, the split, dehusked pigeon pea (Cajanus cajan) that IFCT 2017 records as red gram. It is the yellow dal of sambar and dal tadka, and it gives 21.7 g of protein, 9.1 g of fibre and 331 kcal per 100 g of raw dal. Every regional name is on the toor dal names page.

Is arhar dal and toor dal same?

Yes. IFCT 2017 prints arhar dal as the Hindi name and turdal as the Marathi name for the one split pigeon pea, so both names share a single nutrition entry: 21.7 g of protein per 100 g. A pack labelled arhar dal and one labelled toor dal hold the same dal; any difference between batches comes from the variety and the mill's finish, not the name.

How much protein is in one katori of toor dal?

About 6.5 g. One katori of cooked dal starts from roughly 30 g of dry toor, and 21.7 g of protein per 100 g works out to 6.5 g in 30 g. Two katoris double it to about 13 g, from 60 g of dry dal. The full arithmetic sits in the katori section above.

Can toor dal be soaked overnight?

It can be. Soaking is on the Dietary Guidelines' list of household methods that make legumes easier to digest, and an overnight soak in the fridge shortens the cooking further; drain the dal and cook it in fresh water. For an everyday quick cook, 20 to 30 minutes is enough.