Calories in Dal and its Nutritional Benefits

Dal or lentil is a staple for Indians and a part of at least one meal in a day for a majority of vegetarians. It is also versatile as you can cook them in many different ways, which affects the number of calories you consume.

Dal, in general, is low in calories and high in protein content, which helps you lose body fat and maintain a healthy weight. But the number of calories in dal varies as per the type of dal you choose and other factors.

Knowing the calories you consume helps you manage your daily consumption and avoid gaining unwanted weight. The following table shows calories in dal for different types and serving sizes.  

All dals have high protein, fibre, magnesium, calcium, and other nutrient content. Here is a nutrient breakdown for 30 grams of dal.

The number of calories in dal is very low, which makes it a good option for everyday meals. However, other nutrients can have negative effects if consumed without moderation. Here are some side effects of overeating dal. 

• Digestive Issues

Some lentils, such as Bengal Gram, Kidney Beans, Black Gram, Pigeon Peas, etc., can cause bloating and be hard to digest.

• Uric Acid Buildup

High lentil consumption increases uric acid in the blood, which can be harmful to arthritis patients.

• Hyperkalaemia

Dal is a great source of potassium, but eating too much can lead to high levels of potassium, leading to cardiac arrhythmias and even paralysis.

• Flatulence

Dal contains complex carbohydrates, like oligosaccharides, that are harder to break down and cause gas.

• Worsens Irritable Bowel Syndrome

Lectin is a carbohydrate-binding protein that is common in lentils and causes discomfort for people with IBS.

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