⏱ 30 min total

Indian Red Lentil Dal

Name: Indian Red Lentil Dal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Lentils; ¾ cup Water; ¼ tbsp Canola oil; ⅛ tsp, whole Cumin seed; ¼ stick Cinnamon sticks; ¼ cup, chopped Onion; ¼ pepper Green chili pepper; 1 cloves, minced Garlic; ¼ tbsp Ginger root; ⅛ tsp Turmeric; ⅛ tsp, ground Cardamom; ⅛ tsp Paprika; ³⁄₁₆ tsp Salt; ¼ medium whole Tomatoes; ⅛ lemon yields Lemon juice; 1 tbsp Cilantro

Per 1 serving · 325 g · 16 ingredients

Calories

237

12%
of a 2,000 cal day

Protein
13g
21% of calories
Carbs
39g
63% of calories
Fat
4.3g
16% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Indian Red Lentil Dal (325 g) has 237 calories, with 13 g of protein, 39 g of carbohydrates and 4.3 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (26% DV), dietary fiber (25% DV) and Vitamin C (45% DV).

Per 100 g

73cal

low energy density

Protein per 100 cal

5.6g

Net carbs

32g

carbs minus fiber

Fiber

6.9g

4.3 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber25%
Vitamin C45%
Thiamine38%
Vitamin B630%
Folate (B9)62%

Good source of

10–19% of the daily value

Niacin10%
Choline10%
Potassium12%
Zinc16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Rinse the red lentils under cool water until it runs mostly clear, then combine with the water in a medium saucepan. Bring to a gentle simmer over medium heat and cook until tender and beginning to break down, 15 to 20 minutes, skimming any foam.
2
Meanwhile, warm the oil in a skillet over medium heat. Add the cumin seeds and the cinnamon stick and cook, stirring, until fragrant and sizzling, about 60 to 90 seconds.
3
Stir in the onion, minced chili, garlic, and ginger. Cook, stirring occasionally, until the onion is translucent and lightly softened, 4 to 5 minutes.
4
Add the turmeric, cardamom, paprika, salt, and diced tomato. Cook until the tomato softens and the mixture is glossy and aromatic, 2 to 3 minutes. Remove and discard the cinnamon stick.
5
When the lentils are tender, stir in the spiced onion mixture and lemon juice. If needed, add a splash of hot water to loosen to a creamy, spoonable consistency; adjust salt to taste.
6
Transfer to bowls and garnish with the chopped cilantro.

Vitamins & minerals

Amounts for 1 serving (325 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	31 μg	3%
Vitamin C	40 mg	45%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	10 μg	8%
Thiamine	0.5 mg	38%
Riboflavin (B2)	0.1 mg	7%
Niacin	2 mg	10%
Vitamin B6	0.4 mg	30%
Folate (B9)	247 μg	62%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	23%
Choline	54 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	45 mg	4%
Iron	4 mg	50%
Potassium	546 mg	12%
Magnesium	37 mg	9%
Phosphorus	168 mg	24%
Zinc	2 mg	16%
Copper	0.4 mg	47%
Manganese	1 mg	44%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	36 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	335 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	791 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0.5 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 237 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
28min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Indian Red Lentil Dal?

One serving of Indian Red Lentil Dal (1 serving) has 237 calories, which works out to 73 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Indian Red Lentil Dal high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Indian Red Lentil Dal keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Indian Red Lentil Dal?

445 mg per serving.

How much sugar is in Indian Red Lentil Dal?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (325 g)

Calories237

% Daily Value*

Total fat 4.3g	5%
Saturated fat 0.3g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 445mg	19%
Total carbohydrate 39g	14%
Dietary fiber 6.9g	25%
Total sugars 4.3g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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