Chana dal is a popular item in Indian and Bangladeshi cuisine. People of those region everyone loves it. Knowing about nutrition facts of chana dal you may make interested in tasting it at least once.
Chana Dal, also known as split chickpeas, is a powerhouse of nutrition that has been a staple in Indian households for generations. At Khalil Biryani House, we believe in the value of traditional ingredients not just for their taste, but for their health benefits too. Whether you enjoy it in a bowl of hot dal or as part of a hearty curry, Chana Dal offers a range of nutrients that your body will thank you for.
Nutrition Facts of Chana Dal and Other Benefits
Chana Dal is made by splitting whole brown chickpeas (Kala Chana) and removing the outer layer. What remains is a golden-yellow lentil that’s slightly sweet and nutty in flavor. It is widely used in Indian, Pakistani, and Bangladeshi cuisines in dishes such as soups, stews, curries, and snacks.
For more on the differences between dals, check out Healthline’s guide to lentils
Chana Dal Nutrition Facts (Per 100g Cooked)
According to USDA data, here is the nutritional profile:
- Calories: 164 kcal
- Protein: 9g
- Carbohydrates: 27g
- Dietary Fiber: 8g
- Fat: 2.6g
- Iron: 2.9mg (16% DV)
- Magnesium: 48mg (12% DV)
- Folate: 172mcg (43% DV)
This balance makes it a nutrient-dense food ideal for both energy and satiety. The nutritional value in Chana Dal is particularly beneficial for those on a plant-based diet.
It’s Superfood for Health: Details Of Nutritation Facts Of Chana Dal
1. High in Protein: Chana Dal is an excellent plant-based protein source, especially valuable for vegetarians and vegans.
2. Rich in Dietary Fiber: It supports digestive health, helps lower cholesterol, and keeps you full longer.
3. Great for Heart Health: The combination of fiber, magnesium, and folate contributes to better heart function.
4. Supports Blood Sugar Control: With a low glycemic index, Chana Dal releases sugar slowly into the bloodstream, making it ideal for those with diabetes.
5. Helps in Weight Management: It keeps hunger in check without adding too many calories.
For a deeper dive into its health benefits, visit Cleveland Clinic’s nutrition guide.
Is Chana Dal Good for Everyone?
Yes, for the most part. It’s naturally gluten-free and safe for most people, including those with celiac disease. However, people with legume allergies or sensitive digestion should consume it in moderation and ensure it’s properly cooked.
Chana Dal vs Other Dals: Nutritional Comparison
Here’s how it compares to a few other popular lentils:
| Type of Dal | Protein (per 100g) | Fiber (per 100g) | Notes |
|---|---|---|---|
| Chana Dal | 9g | 8g | Best for satiety |
| Toor Dal | 7g | 5g | Mild taste |
| Moong Dal | 8g | 7g | Easy to digest |
| Masoor Dal | 9g | 7g | Quick to cook |
How to Include Chana Dal in Your Diet
Delicious Ways to Enjoy Chana Dal Nutrition
You can enjoy it in:
- Chana Dal Curry
- Khichdi
- Lentil Soup
- Steamed lentil cakes (dhokla)
- Chana Dal and Palak (spinach) – a nutritious combo rich in iron and fiber
- Roasted Chana Dal as a crunchy, protein-packed snack
At Khalil Biryani House, we often feature dishes that use high-quality lentils like Chana Dal for their flavor and health value. If you’re in the Bronx, don’t forget to try our dal-based dishes!
Tips for Buying and Storing Chana Dal
- Look for uniform size and color when buying. You can buy Chana Dal online or from your local Indian grocery store.
- Store in an airtight container in a cool, dry place.
- Soak before cooking for faster preparation and better digestion.
Final Thoughts on Chana Dal Nutrition
Chana Dal is more than just a tasty dish — it’s a nutritional treasure. From protein to fiber, it packs a powerful punch while being easy to cook and enjoy in many forms. Incorporate it into your meals and experience the wholesome benefits.
And if cooking’s not on your mind, drop by Khalil Biryani House in Bronx, NY, for authentic meals that blend health and taste in every bite.
For more nutrition info and healthy food tips, visit trusted sources like EatRight.org and Harvard Nutrition Source.
