VeganLegumes & Pulses

Bengal Gram Dal

Nutrition Facts Per 100g

Also known as: CHANA DAL

Bengal Gram Dal is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 20.8g of protein per 100g — roughly 42% of an average adult's daily target. Its Folate (B9) (approximately 55% of a typical adult's daily needs) and Carbohydrates (approximately 46% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

372kcalCalories

20.8gProtein

60.0gCarbs

5.6gFat

12.2gFiber

Protein 22% Carbs 65% Fat 14%

Micronutrients

High in:Folate (B9)PhosphorusMagnesiumIronVitamin B6

Calcium56.0 mg(6%)

Iron4.6 mg(35%)

Zinc2.8 mg(30%)

Potassium718 mg(24%)

Sodium55.0 mg(11%)

Magnesium140 mg(39%)

Phosphorus310 mg(44%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.1 mg(12%)

Niacin (B3)2.9 mg(19%)

Vitamin C3.0 mg(4%)

Carotenoids648 µg(11%)

β-Carotene216 µg(7%)

Vitamin A72.0 µg(9%)

Folate (B9)220 µg(55%)

Vitamin B60.5 mg(35%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA2.5 g

17%

PUFA2.1 g

35%

Omega-30.2 g

15%

Omega-61.9 g

13%

Limit These2

Saturated Fat0.6 g

Cholesterol0 mg

Common Serving Sizes

1 cup, uncooked190g

707 kcal39.5g protein

100 g100g

372 kcal20.8g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Bengal Gram Dal?

Bengal Gram Dal contains 372 kcal per 100g. A typical serving (1 cup, uncooked) contains approximately 707 kcal.

How much protein is in Bengal Gram Dal?

Bengal Gram Dal provides 20.8g of protein per 100g, which is approximately 42% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Bengal Gram Dal good for weight loss?

Bengal Gram Dal provides 372 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Bengal Gram Dal vegan?

Yes, Bengal Gram Dal is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🔍Looking for a Dietitian?Get a personalized meal plan from a certified nutrition expertFind one near you →

Get Your Nutrition Assessment →