Dal, a staple in many cuisines, particularly across South Asia, refers to dried, split pulses that do not require pre-soaking. However, the term is often used interchangeably to include whole legumes. A simple query like, "how much is 100 gram of dal?" yields a complex answer due to the wide variety of pulses available and the significant changes that occur during cooking. This guide breaks down the nutritional content, including calories, protein, and more, providing clarity for meal planning and health goals.
Understanding the Weight: Raw vs. Cooked Dal
When considering 100 grams of dal, it is crucial to differentiate between its raw and cooked state. Pulses absorb a significant amount of water when cooked, causing them to expand in both weight and volume. For example, 100 grams of raw toor dal yields approximately 200-300 grams of cooked dal, depending on the desired consistency. This means that the nutritional density of 100 grams of raw dal is much higher than that of 100 grams of cooked dal, as the latter is diluted with water. The calorie counts are a clear indicator of this difference.
Nutritional Profile of 100 Grams of Dal (Raw)
Raw dal is a concentrated source of nutrients. A 100-gram serving can provide a substantial portion of your daily requirements for protein, fiber, and various minerals. Here is a look at some popular dals:
- Moong Dal (Split Green Gram): Per 100g, this dal offers around 330-350 kcal and is notably high in protein, with approximately 24 grams. It's also low in fat and rich in fiber.
- Toor Dal (Split Pigeon Pea): A 100g serving of raw toor dal contains about 331 kcal, 21.7 grams of protein, and 9.06 grams of fiber, with a low-fat content of 1.56 grams.
- Urad Dal (Split Black Gram): High in protein and fiber, 100g of raw urad dal provides around 341 kcal and 22.3 grams of protein. It is also a significant source of minerals like calcium and iron.
- Masoor Dal (Red Lentils): A 100g serving of raw masoor dal contains approximately 358 kcal, 25 grams of protein, and a good amount of fiber and iron.
- Chana Dal (Split Chickpeas): With a slightly higher fat content, 100g of raw chana dal provides about 359 kcal, 19 grams of protein, and 12 grams of fiber.
The Effect of Cooking on Dal's Nutrition
Once cooked, the nutritional composition of dal per 100 grams changes dramatically. As moisture is absorbed, the nutritional value becomes less concentrated. For example, while 100 grams of raw toor dal is around 331 kcal, the same weight of plain cooked toor dal is only about 107 kcal. The total nutritional value of your meal comes from the raw quantity used, plus any oil or spices added during cooking.
Health Benefits of Dal
Incorporating dal into your diet provides numerous health benefits. They are an excellent source of protein for vegetarian diets, support digestive health due to their high fiber content, and are rich in vital minerals like iron, folate, and magnesium. Regular consumption can aid in weight management by promoting satiety and help regulate blood sugar levels.
How the Cost of 100 Grams of Dal Varies
Understanding the cost of 100 grams of dal depends on several factors, including the type, brand, quality, and market conditions. Prices can fluctuate significantly. For instance, in Pakistan, price data for grains and pulses in October 2025 indicated a high of PKR 575 per kilogram, or PKR 57.5 for 100 grams, with lows around PKR 65 per kg, or PKR 6.5 for 100 grams. Premium or organic varieties will also command a higher price. Comparing different types of pulses and buying in bulk often proves to be more cost-effective. Online marketplaces like Daraz.pk in Pakistan show significant price variations for different dal types and brands.
Nutritional Comparison of 100g of Raw Dals
| Dal Type (Raw) | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| Moong Dal | ~347 | ~24 | ~62 | ~16 | ~1.5 |
| Toor Dal | ~343 | ~22 | ~64 | ~15 | ~1.5 |
| Urad Dal | ~341 | ~25 | ~60 | ~18 | ~1.2 |
| Masoor Dal | ~358 | ~25 | ~60 | ~10 | ~1.2 |
| Chana Dal | ~359 | ~19 | ~60 | ~12 | ~3.5 |
Cooking Tips for Dal
- Soaking: While most split dals do not require soaking, a quick 30-minute soak can reduce cooking time. For whole dals, soaking overnight is often recommended.
- Rinsing: Always rinse dal thoroughly before cooking to remove any dust or debris.
- Flavoring: A simple tadka (tempering) with cumin, garlic, and ginger can elevate the flavor. For a richer taste, add a tablespoon of ghee.
- Water Ratio: The ratio of dal to water for cooking typically ranges from 1:2 to 1:4, depending on the desired thickness. Pressure cooking is the fastest method.
Conclusion: A Nutritious and Versatile Staple
In summary, the question of how much is 100 gram of dal is multi-layered. For nutritional purposes, it's vital to consider whether the dal is raw or cooked. Raw dal is a nutrient-dense powerhouse, providing substantial protein, fiber, and minerals, while cooked dal offers a lower-calorie option per 100g due to water absorption. The cost is subject to market dynamics, with significant variations by type and quality. Overall, dal is a highly versatile and nutritious component of a healthy diet, particularly for vegetarians and vegans. To learn more about pulses and their role in a healthy diet, you can refer to health resources like the Harvard T.H. Chan School of Public Health's guide to legumes and pulses.
