Calories in Dal
Generic food Frijoles y legumbres
Dal contains 145 kcal per 100 g. A typical serving of 1 taza (240 g) provides about 348 kcal.
Roughly 51% of its calories come from carbohydrates, with 26% from fat and 23% from protein (estimated with general energy factors).
That is less energy than the typical item in alubias, guisantes, legumbres on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 43% of the Daily Value for Folate (B9), 27% of the Daily Value for copper and 18% of the Daily Value for iron.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 145 kcal | |
| Total fat C | 4,3 g | 6% |
| Saturated fat C | 2,5 g | 13% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 309 mg | 13% |
| Total carbohydrates C | 19,2 g | 7% |
| Dietary fiber C | 7,5 g | 27% |
| Total sugars C | 1,7 g | |
| Protein C | 8,6 g | 17% |
| Vitamina A C | 33 µg | 4% |
| Vitamina C C | 1,4 mg | 2% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 0,22 mg | 1% |
| Vitamina K C | 2 µg | 2% |
| Thiamin (B1) C | 0,16 mg | 13% |
| Riboflavin (B2) C | 0,07 mg | 5% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamina B6 C | 0,17 mg | 10% |
| Folate (B9) C | 172 µg | 43% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 32 mg | 6% |
| Calcio C | 19 mg | 1% |
| Iron C | 3,2 mg | 18% |
| Magnesio C | 34 mg | 8% |
| Fósforo C | 172 mg | 14% |
| Potasio C | 352 mg | 7% |
| Zinc C | 1,2 mg | 11% |
| Copper C | 0,24 mg | 27% |
| Selenio C | 2,7 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 23%
- Carbohydrates 51%
- Fat 26%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8,6 gabove the median for alubias, guisantes, legumbres (median 8,3 g)
- Fiber7,5 gabove the median for alubias, guisantes, legumbres (median 7,2 g)
- Sugars1,7 gabove the median for alubias, guisantes, legumbres (median 1,6 g)
- Fat4,3 gbelow the median for alubias, guisantes, legumbres (median 6,8 g)
- Saturated fat2,5 gin the top quarter of alubias, guisantes, legumbres (median 0,95 g)
- Sodium309 mgabove the median for alubias, guisantes, legumbres (median 237 mg)
- Protein per 100 kcal5,9 gprotein density, useful for comparing foods with different calorie levels
- Water66,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 1,2 g |
|---|---|
| Grasa poliinsaturada C | 0,31 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Ácido linoléico (omega-6, 18:2) C | 0,22 g |
| SFA 4:0 C | 0,13 g |
| SFA 6:0 C | 0,076 g |
| SFA 8:0 C | 0,044 g |
| SFA 10:0 C | 0,099 g |
| SFA 12:0 C | 0,11 g |
| SFA 14:0 C | 0,4 g |
| SFA 16:0 C | 1,1 g |
| SFA 18:0 C | 0,48 g |
| MUFA 18:1 C | 1,1 g |
| PUFA 18:3 C | 0,093 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,089 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 12 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 0 µg |
| Retinol C | 33 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 66,3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 172 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils, NFS | 166 | 8,4 g | 18,7 g | 6,9 g |
| Frijoles de Lima, NFS | 165 | 7,3 g | 19,4 g | 6,9 g |
| Bebés de riñón, NFS | 177 | 8,1 g | 21,2 g | 7 g |
| Frijoles y tomates, grasa añadida | 142 | 6,1 g | 17,8 g | 5,6 g |
| Frijoles negros con carne | 177 | 10,6 g | 19,1 g | 6,8 g |
| Frijoles negros, NFS | 181 | 8,2 g | 22 g | 7 g |
| Chili, vegetariano | 119 | 6,3 g | 18,9 g | 2,4 g |
| Frijoles con carne, NS as to type | 184 | 10,7 g | 20,6 g | 6,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dal?
100 g of dal has 145 kcal. 1 taza (240 g): about 348 kcal.
How much protein is in dal?
Dal contains 8,6 g of protein per 100 g (17% of the 50 g Daily Value), or 20,6 g in 1 taza (240 g). About 23% of its calories come from protein. Compared with other alubias, guisantes, legumbres, that is above the median (median 8,3 g).
How many carbs are in dal?
Dal has 19,2 g of total carbohydrates per 100 g, including 7,5 g of fiber and 1,7 g of sugars.
How much fat is in dal?
Dal contains 4,3 g of fat per 100 g, of which 2,5 g is saturated (13% of the Daily Value).
What vitamins and minerals does dal contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (43% DV), copper (27% DV), iron (18% DV), fósforo (14% DV) and Thiamin (B1) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dal?
100 g contains 309 mg of sodium, 13% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707427. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.