VeganLegumes & Pulses

Arhar Dal (raw)

Nutrition Facts Per 100g

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

Arhar Dal (raw) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 21.7g of protein per 100g — roughly 43% of an average adult's daily target. Its Folate (B9) (approximately 120% of a typical adult's daily needs) and Phosphorus (approximately 61% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

343kcalCalories

21.7gProtein

62.8gCarbs

1.5gFat

15.4gFiber

Protein 25% Carbs 73% Fat 4%

Micronutrients

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

Calcium130 mg(13%)

Iron2.6 mg(20%)

Zinc1.7 mg(18%)

Potassium1392 mg(46%)

Sodium17.0 mg(3%)

Magnesium183 mg(52%)

Phosphorus429 mg(61%)

Thiamin (B1)0.6 mg(52%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)3.0 mg(20%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)480 µg(120%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.2 g

PUFA0.6 g

10%

Omega-30.1 g

Omega-60.5 g

Limit These2

Saturated Fat0.3 g

Cholesterol0 mg

Common Serving Sizes

1 cup200g

686 kcal43.4g protein

100 g100g

343 kcal21.7g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Arhar Dal (raw)?

Arhar Dal (raw) contains 343 kcal per 100g. A typical serving (1 cup) contains approximately 686 kcal.

How much protein is in Arhar Dal (raw)?

Arhar Dal (raw) provides 21.7g of protein per 100g, which is approximately 43% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Arhar Dal (raw) good for weight loss?

Arhar Dal (raw) provides 343 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Arhar Dal (raw) vegan?

Yes, Arhar Dal (raw) is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

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.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →