VeganLegumes & Pulses

Masoor Dal (split Red Lentils)

Nutrition Facts Per 100g

Also known as: MASOOR DAL, RED LENTILS, SPLIT RED LENTILS, ORANGE LENTILS, PINK LENTILS, LENTIL MASOOR DAL

Masoor Dal (split Red Lentils) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 25.1g of protein per 100g — roughly 50% of an average adult's daily target. Its Iron (approximately 58% of a typical adult's daily needs) and Zinc (approximately 52% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

343kcalCalories

25.1gProtein

60.4gCarbs

1.1gFat

10.7gFiber

Protein 29% Carbs 70% Fat 3%

Micronutrients

High in:IronZincNiacin (B3)PhosphorusVitamin B6

Calcium90.0 mg(9%)

Iron7.5 mg(58%)

Zinc4.9 mg(52%)

Potassium451 mg(15%)

Sodium71.0 mg(14%)

Magnesium65.0 mg(18%)

Phosphorus294 mg(42%)

Thiamin (B1)0.4 mg(33%)

Riboflavin (B2)0.3 mg(22%)

Niacin (B3)6.6 mg(44%)

Vitamin C1.8 mg(2%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)90.0 µg(23%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.2 g

PUFA0.6 g

10%

Omega-30.1 g

Omega-60.5 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup uncooked192g

659 kcal48.2g protein

1 cup cooked198g

679 kcal49.7g protein

100 g100g

343 kcal25.1g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Masoor Dal (split Red Lentils)?

Masoor Dal (split Red Lentils) contains 343 kcal per 100g. A typical serving (1 cup uncooked) contains approximately 659 kcal.

How much protein is in Masoor Dal (split Red Lentils)?

Masoor Dal (split Red Lentils) provides 25.1g of protein per 100g, which is approximately 50% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Masoor Dal (split Red Lentils) good for weight loss?

Masoor Dal (split Red Lentils) 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 Masoor Dal (split Red Lentils) vegan?

Yes, Masoor Dal (split Red Lentils) is vegan — it contains no animal-derived ingredients.

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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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