VeganLegumes & Pulses

Roasted Gram Dal

Nutrition Facts Per 100g

Also known as: POTTUKADALAI, POTTU KADALAI, DALIA, ROASTED CHANA DAL

Roasted Gram Dal is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 22.5g of protein per 100g — roughly 45% of an average adult's daily target. Its Folate (B9) (approximately 63% of a typical adult's daily needs) and Dietary Fiber (approximately 48% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

369kcalCalories

22.5gProtein

60.0gCarbs

5.2gFat

15.0gFiber

Protein 24% Carbs 65% Fat 13%

Micronutrients

High in:Folate (B9)PhosphorusThiamin (B1)IronMagnesium

Calcium75.0 mg(8%)

Iron5.0 mg(38%)

Zinc3.0 mg(32%)

Potassium800 mg(27%)

Sodium20.0 mg(4%)

Magnesium130 mg(37%)

Phosphorus290 mg(41%)

Thiamin (B1)0.5 mg(39%)

Riboflavin (B2)0.2 mg(15%)

Niacin (B3)1.4 mg(9%)

Vitamin C3.0 mg(4%)

Carotenoids100 µg(2%)

β-Carotene33.0 µg(1%)

Vitamin A11.0 µg(1%)

Folate (B9)250 µg(63%)

Vitamin B60.4 mg(31%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.4 mg(3%)

Fat Breakdown4

MUFA2.0 g

13%

PUFA1.8 g

30%

Omega-30.1 g

Omega-61.7 g

12%

Limit These2

Saturated Fat0.7 g

Cholesterol0 mg

Common Serving Sizes

1 cup100g

369 kcal22.5g protein

1 tbsp15g

55 kcal3.4g protein

100 g100g

369 kcal22.5g 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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