Nutritional Facts of Dal Tadka, Punjabi Dal Tadka

This calorie page has been viewed 8739 times Last Updated : Jun 13,2019

Punjabi Dals / Kadhis
Indian Party
Pressure Cooker
Dal Tadka, Punjabi Dal Tadka

How many calories does one serving of  Punjabi Dal Tadka have?

One  serving of  Punjabi Dal Tadka gives 259 calories. Out of which carbohydrates comprise 116 calories, proteins account for 48 calories and remaining calories come from fat which is 96 calories.  One  serving of Punjabi Dal Tadka provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories

Click here to view Punjabi Dal Tadka recipe.

Is Punjabi Dal Tadka healthy?

This is a popular Dal which most of us have eaten it at some point. Punjabi Dal Tadka comprises of Toor Dal and Chana Dal, onions, tomatoes which are healthy and ghee for cooking which is again a helathy fat. So yes, you get your proteins, fiber and Vitamin B1. 

Yes, Dal Tadka is healthy.

Let's understand the ingredients.

What's good in paunjabi dal tadka.

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

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is for a healthy heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana 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 Punjabi Dal tadka?

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 Punjabi Dal tadka?

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 Punjabi Dal Tadka?

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

Punjabi Dal tadka 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

Punjabi Dal Tadka is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. 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 259 calories that come from one serving of Punjabi Dal Tadka?

Walking (6 kmph) = 1 hr 18 mins

Running (11 kmph) = 26 mins

Cycling (30 kmph) = 35 mins       

Swimming (2 kmph) = 44 mins

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

Value per per serving% Daily Values
Energy259 cal13%
Protein12 g22%
Carbohydrates28.9 g10%
Fiber4.9 g20%
Fat10.7 g16%
Cholesterol0 mg0%
Vitamin A233.7 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C3 mg8%
Vitamin E
Folic Acid (Vitamin B9)30.1 mcg15%
Calcium39.8 mg7%
Iron3.3 mg16%
Magnesium40.3 mg12%
Phosphorus115.6 mg19%
Sodium4 mg0%
Potassium128.2 mg3%
Zinc1.5 mg15%
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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