Understanding the Calorie Count in 100g of Palak Dal
While a precise number for how many calories in 100 grams of Palak dal is difficult to give without a specific recipe, an average serving generally falls within the 80 to 120 kcal range. This variation is a key point for anyone tracking their intake, as seemingly minor changes in preparation can have a notable effect. The base ingredients—lentils and spinach—are naturally low in calories, but the fat added during the tempering process (known as tadka) is the primary variable that increases the total energy value.
Key Factors That Influence Palak Dal's Calories
- Type of Lentil (Dal): Different lentils have slightly different nutritional profiles. For example, masoor dal (red lentils) and toor dal (split pigeon peas) are common choices, and their composition can cause minor shifts in the final calorie count.
- Fat for Tempering (Tadka): The amount and type of fat used for the tadka is the most significant factor. Using ghee instead of oil, or adding a generous amount, will increase the calorie content substantially. A low-fat version can be prepared by using minimal oil or dry roasting the spices.
- Added Ingredients: The inclusion of other items like onions, tomatoes, and additional spices also contributes to the calorie count. Some recipes might also include a dash of cream or butter for extra richness, further elevating the total.
- Consistency and Water Content: A thicker dal, with less water per 100g, will be more calorically dense than a thinner, more watery version. The calories are concentrated in the solid ingredients.
A Detailed Look at the Nutritional Profile
Beyond the raw calorie count, Palak dal is an incredibly healthy and nutrient-dense dish. A typical 100g serving contains a balanced mix of macronutrients and is packed with essential vitamins and minerals, thanks to its main components, lentils and spinach.
Here is an approximate macronutrient breakdown for 100g of a moderately prepared Palak dal:
- Calories: 80-120 kcal
- Carbohydrates: 9-14 g
- Protein: 3-5 g
- Fat: 2-5 g
- Fiber: 2-4 g
The dish also provides a good source of vital micronutrients:
- Iron: Crucial for red blood cell production.
- Folate (Vitamin B9): Important for cell growth and DNA synthesis.
- Vitamin A: Essential for healthy vision and immune function.
- Magnesium: Contributes to muscle and nerve function.
- Potassium: Helps regulate fluid balance and blood pressure.
Palak Dal Preparation: Calorie Comparison Table
| Recipe Type | Calories (per 100g) | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Low-Fat Palak Dal | ~85 kcal | ~3.7 g | ~3.6 g | ~9.3 g |
| Traditional Palak Dal (with Ghee) | ~115 kcal | ~5.1 g | ~3.0 g | ~17 g |
| Restaurant-Style Palak Dal (Creamy) | ~130+ kcal | ~6+ g | ~4 g | ~13+ g |
Health Benefits of This Nutritious Dish
Palak dal is not just a tasty meal; it's a nutritional powerhouse with numerous health benefits:
- Excellent source of plant-based protein, which is essential for building and repairing tissues.
- High in fiber, which aids digestion, promotes a feeling of fullness, and can help manage blood sugar levels.
- Rich in iron, making it a great option for preventing iron-deficiency anemia, particularly for vegetarians and vegans.
- Packed with vitamins and minerals from the spinach, including Vitamin A, Vitamin C, and folate.
- Low in calorie density, especially when prepared with minimal oil, making it suitable for weight management plans.
Conclusion
The final answer to how many calories in 100 grams of Palak dal is not fixed, but understanding the typical range and the factors that influence it allows for informed dietary choices. It is a highly nutritious and versatile dish that, with a few modifications to the cooking method, can be a great addition to any healthy meal plan. The combination of lentils and spinach provides a powerful blend of protein, fiber, and essential micronutrients. For those aiming to reduce calories, minimizing the fat in the tempering is the most effective adjustment. For more healthy Indian recipes, you can find great resources online.
Learn More About Palak Dal Recipes
For a zero-oil version and additional tips, explore healthy Palak dal recipes on Tarla Dalal.
