VeganLegumes & Pulses

Arhar Dal (cooked)

Nutrition Facts Per 100g

Also known as: Toor Dal (Cooked), Pigeon Pea (Cooked)

Arhar Dal (cooked) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 7.2g of protein per 100g — roughly 14% of an average adult's daily target. Its Folate (B9) (approximately 40% of a typical adult's daily needs) and Phosphorus (approximately 20% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

114kcalCalories

7.2gProtein

20.9gCarbs

0.5gFat

5.1gFiber

Protein 25% Carbs 73% Fat 4%

Micronutrients

High in:Folate (B9)PhosphorusMagnesiumThiamin (B1)Potassium

Calcium43.0 mg(4%)

Iron0.9 mg(7%)

Zinc0.6 mg(6%)

Potassium464 mg(15%)

Sodium6.0 mg(1%)

Magnesium61.0 mg(17%)

Phosphorus137 mg(20%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)1.0 mg(7%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)160 µg(40%)

Vitamin B60.2 mg(15%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.1 g

PUFA0.2 g

Omega-30 g

Omega-60.2 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup200g

228 kcal14.4g protein

100 g100g

114 kcal7.2g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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