VeganLegumes & Pulses

Chana Dal (cooked)

Nutrition Facts Per 100g

Chana Dal (cooked) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 7.3g of protein per 100g — roughly 15% of an average adult's daily target. Its Folate (B9) (approximately 18% of a typical adult's daily needs) and Protein (approximately 15% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

122kcalCalories

7.3gProtein

19.8gCarbs

2.0gFat

4.1gFiber

Protein 24% Carbs 65% Fat 15%

Micronutrients

High in:Folate (B9)Phosphorus

Calcium19.0 mg(2%)

Iron1.5 mg(12%)

Zinc0.9 mg(9%)

Potassium239 mg(8%)

Sodium18.0 mg(4%)

Magnesium47.0 mg(13%)

Phosphorus103 mg(15%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)1.0 mg(7%)

Vitamin C1.0 mg(1%)

Carotenoids21.0 µg(0%)

β-Carotene7.0 µg(0%)

Vitamin A2.0 µg(0%)

Folate (B9)73.0 µg(18%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.9 g

PUFA0.7 g

12%

Omega-30.1 g

Omega-60.6 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup200g

244 kcal14.6g protein

100 g100g

122 kcal7.3g 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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