Dal Rice Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of dal rice contains 130 calories, 5.2g protein, 20.5g carbs, and 2.8g fat. Dal Rice is a good source of sodium, iron, zinc.

Is Dal Rice Good for You?

Yes, Dal Rice is a nutritious choice that combines protein and fiber in a single dish. Per 100g, it provides 5.2g of protein (10% Daily Value) and 2.5g of fiber (9% Daily Value), making it a satisfying option that supports muscle maintenance and digestive health. It is also relatively low in calories at 130 kcal per 100g.

Key Health Benefits of Dal Rice

• Excellent protein source – With 5.2g of protein per 100g serving, Dal Rice helps build and repair muscle tissue, making it especially valuable for vegetarian and vegan diets that rely on plant-based proteins.

• Supports digestive health – The 2.5g of fiber in each 100g serving promotes regular bowel movements and feeds beneficial gut bacteria, contributing to long-term digestive wellness.

• Low calorie density – At just 130 calories per 100g, it is an efficient choice for those managing their calorie intake while still feeling full and satisfied.

• Rich in essential minerals – Dal Rice delivers significant amounts of iron (180mg per 100g) and zinc (80mg per 100g), two minerals critical for immune function, oxygen transport, and wound healing.

• Balanced macronutrient profile – The combination of carbohydrates (20.5g), protein, and modest fat (2.8g) creates a well-rounded meal that provides sustained energy without excess calories.

How Does Dal Rice Compare?

Compared to plain white rice, Dal Rice is a nutritional upgrade—it contains substantially more protein and fiber thanks to the lentil component. While plain rice offers primarily carbohydrates, it is the addition of dal that transforms the dish into a complete protein source with better digestive support.

Frequently Asked Questions

How many calories are in dal rice?

Dal Rice contains 130 calories per 100g serving, making it a relatively low-calorie dish suitable for most dietary goals.

Is dal rice good for weight loss?

Yes, Dal Rice can support weight loss efforts because it is low in calories and high in protein and fiber—both nutrients that increase satiety and help you feel full longer between meals.

Does dal rice have a lot of iron?

Dal Rice is exceptionally high in iron, providing 180mg per 100g, which far exceeds most people’s daily needs and makes it one of the most iron-dense foods available.

Is dal rice suitable for a vegan diet?

Absolutely, Dal Rice is naturally vegan and an excellent plant-based source of protein, fiber, and minerals, making it a staple in many vegetarian and vegan meal plans.

How should I store cooked dal rice?

Cooked Dal Rice should be refrigerated in an airtight container and will keep for 3-4 days; you can also freeze it for up to 3 months for convenient future meals.

How to Track Dal Rice Nutrition with Gram

Logging Dal Rice into the Gram app takes just seconds—simply search for it in our database or use our AI food scanner to photograph your serving. Once logged, you’ll see a complete nutrient breakdown including protein, fiber, calories, and those mineral values, helping you stay aligned with your nutritional goals throughout the day.

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Nutrition data sourced from USDA FoodData Central. Track dal rice and thousands of other foods with the Gram app.