Nutritional Facts of Basic Toovar Dal Recipe, Toor Dal

This calorie page has been viewed 7290 times Last Updated : Dec 18,2018

Basic Toovar Dal Recipe, Toor Dal

How many calories does one serving of Toovar Dal (toor dal, tuvar dal) have?

One  serving of Toor Dal (Toovar Dal) gives 143 calories. Out of which carbohydrates comprise 76 calories, proteins account for 28 calories and remaining calories come from fat which is 39 calories.  One  serving of Basic Toovar Dal provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Toovar Dal healthy?

Yes, Toor Dal healthy. Made up of mainly tooval dal, onions and tomatoes and some crushed garlic which are all healthy.

Let's understand the ingredients.

What's good in tuvar dal.

Toor Dal (tuvar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. See detailed benefits of toor dal

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and over weight individuals have Toor Dal?

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Toor dal is high in fibre, provides protein and great for health.

Can healthy individuals have Toor Dal?

Yes, all ingredients in this recipe are healthy.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with Toor Dal?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti

Toor Dal is good for

1. Weight Gain
2. Diabetics (use low fat paneer)
3. Heart Patients (use low fat paneer)
4. Healthy Lifestyle
5. Building bones
6. Protects nerves

Toovar Dal is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.


How to burn 143 calories that come from one serving of Basic Toovar Dal?

Walking (6 kmph)     =         43  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         25  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy143 cal7%
Protein7.1 g13%
Carbohydrates19.1 g6%
Fiber3.1 g12%
Fat4.3 g7%
Cholesterol0 mg0%
Vitamin A212.3 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C5.6 mg14%
Vitamin E
Folic Acid (Vitamin B9)35.1 mcg18%
Calcium33.8 mg6%
Iron1 mg5%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium11.2 mg1%
Potassium368 mg8%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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