Dal Chawal Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dal chawal contains 130 calories, 5.2g protein, 20.5g carbs, and 2.8g fat. Dal Chawal is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 5.2g | 10% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 2.8g | 4% |
| Fiber | 2.1g | 8% |
| Sodium | 320.0mg | 14% |
| Potassium | 1.5mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.80mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Dal Chawal Good for You?
Yes, Dal Chawal is a nutritious staple dish that provides substantial protein and essential minerals. Per 100g, it delivers 5.2g of protein (10% Daily Value) to support muscle health, along with impressive amounts of iron (180mg, 1000% DV) and zinc (85mg, 773% DV) for immune function and energy metabolism. Its moderate calorie content at 130 kcal makes it a balanced option for many dietary goals.
Key Health Benefits of Dal Chawal
Rich in Plant-Based Protein: With 5.2g of protein per 100g serving, Dal Chawal supports muscle repair and maintenance, making it an excellent choice for vegetarians and vegans seeking complete amino acid sources.
Exceptional Iron Content: A single 100g serving contains 180mg of iron, delivering 1000% of your daily value. This makes Dal Chawal particularly beneficial for preventing anemia and maintaining healthy oxygen transport throughout your body.
Outstanding Zinc Supply: Providing 85mg of zinc per 100g (773% DV), it is instrumental in boosting immune function, wound healing, and supporting healthy skin and hair growth.
Good Source of Fiber: At 2.1g per serving (8% DV), the dietary fiber in Dal Chawal aids digestive health and helps maintain stable blood sugar levels throughout the day.
Low in Calories with Balanced Macros: Each 100g portion contains just 130 calories with a favorable balance of carbohydrates (20.5g) and minimal fat (2.8g), making it ideal for weight-conscious eaters seeking sustained energy.
How Does Dal Chawal Compare?
Dal Chawal stands out compared to white rice alone due to its substantial protein content from lentils—offering 5.2g per 100g versus rice’s minimal protein contribution. While plain rice provides mainly carbohydrates, the dal component elevates Dal Chawal’s mineral profile dramatically, particularly in iron and zinc, making it a far more nutrient-dense meal option.
Frequently Asked Questions
How many calories is in dal chawal?
Dal Chawal contains 130 calories per 100g serving, making it a relatively low-calorie meal option. A typical serving size of around 200g would provide approximately 260 calories, depending on preparation method and oil content.
Is dal chawal good for weight loss?
Yes, Dal Chawal can support weight loss efforts due to its low calorie density (130 kcal per 100g) and high protein content (5.2g per 100g), which promotes satiety and reduces overall food intake. The fiber content also aids digestion and helps maintain stable blood sugar levels, reducing cravings.
How much iron does dal chawal contain?
Dal Chawal is exceptionally iron-rich, providing 180mg of iron per 100g serving—that’s 1000% of the daily recommended value. This makes it one of the most iron-dense plant-based foods available, ideal for combating iron deficiency and anemia.
Is dal chawal suitable for a gluten-free diet?
Yes, Dal Chawal is naturally gluten-free, as it is composed of lentils (dal) and rice (chawal), neither of which contain gluten. Those with celiac disease or gluten sensitivity can safely enjoy this traditional dish.
How should I store cooked dal chawal?
Cooked Dal Chawal should be refrigerated in an airtight container and consumed within 3-4 days for optimal freshness and food safety. You can also freeze portions for up to 3 months; simply reheat gently with a splash of water to restore its original texture.
How to Track Dal Chawal Nutrition with Gram
The Gram app makes logging Dal Chawal effortless—simply search for “Dal Chawal” in the food database or use our AI food scanner to photograph your meal for instant nutritional analysis. You’ll get a complete nutrient breakdown showing calories, protein, minerals, and more, helping you monitor your daily intake against your health goals with just a few taps.
Frequently Asked Questions
How many calories is in dal chawal?
Dal Chawal contains 130 calories per 100g serving, making it a relatively low-calorie meal option. A typical serving size of around 200g would provide approximately 260 calories, depending on preparation method and oil content.
Is dal chawal good for weight loss?
Yes, Dal Chawal can support weight loss efforts due to its low calorie density (130 kcal per 100g) and high protein content (5.2g per 100g), which promotes satiety and reduces overall food intake. The fiber content also aids digestion and helps maintain stable blood sugar levels, reducing cravings.
How much iron does dal chawal contain?
Dal Chawal is exceptionally iron-rich, providing 180mg of iron per 100g serving—that's 1000% of the daily recommended value. This makes it one of the most iron-dense plant-based foods available, ideal for combating iron deficiency and anemia.
Is dal chawal suitable for a gluten-free diet?
Yes, Dal Chawal is naturally gluten-free, as it is composed of lentils (dal) and rice (chawal), neither of which contain gluten. Those with celiac disease or gluten sensitivity can safely enjoy this traditional dish.
How should I store cooked dal chawal?
Cooked Dal Chawal should be refrigerated in an airtight container and consumed within 3-4 days for optimal freshness and food safety. You can also freeze portions for up to 3 months; simply reheat gently with a splash of water to restore its original texture.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dal chawal and thousands of other foods with the Gram app.