How healthy is dal tadka?
Is dal tadka healthy? Yes, for most people. Dal tadka scores 54/100 on the HowHealthyIs Score: 100 g provides 88 kcal, 3 g fiber and 37 mg magnesium. Dal tadka is cooked yellow lentils finished with a tempering of ghee, cumin, garlic and chili: an everyday source of fiber, plant protein, folate and potassium. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Dal tadka ranks higher than 54% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber12%
- Magnesium10%
- Protein9%
- Iron8%
- Potassium7%
- Vitamin C4%
- Calcium3%
- Vitamin A1%
- Vitamin E1%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium12%
Raw NRF9.3: 56 minus 20 = 36. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in dal tadka?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 88 kcal | 220 kcal | |
| Protein | 4.1 g | 10 g | 21% |
| Carbohydrates | 13 g | 32 g | 12% |
| Fiber | 3 g | 7.5 g | 27% |
| Sugars | 0.6 g | 1.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.6 g | 6.4 g | 8% |
| Saturated fat | 1.4 g | 3.5 g | 17% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 9.8 µg | 24 µg | 3% |
| Vitamin C | 3.3 mg | 8.3 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.2 mg | 0.4 mg | 3% |
| Vitamin K | 3.7 µg | 9.3 µg | 8% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 83 µg | 207 µg | 52% |
| Minerals | |||
| Calcium | 33 mg | 83 mg | 6% |
| Iron | 1.3 mg | 3.2 mg | 18% |
| Potassium | 296 mg | 740 mg | 16% |
| Magnesium | 37 mg | 91 mg | 22% |
| Zinc | 0.6 mg | 1.4 mg | 13% |
| Sodium | 249 mg | 622 mg | 27% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard dal tadka?
We estimate dal tadka from this standard recipe (serves 5, about 1150 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with toor dal (pigeon peas); moong or masoor dal give similar results.
| Ingredient | Amount |
|---|---|
| Toor dal (split pigeon peas) | 200 g |
| Water | 900 g |
| Turmeric | 2 g |
| Salt | 7 g |
| Ghee for the tadka | 25 g |
| Cumin seeds | 3 g |
| 3 garlic cloves | 10 g |
| Ginger | 5 g |
| 1 green chili | 5 g |
| 1 small onion | 80 g |
| 1 tomato | 100 g |
| Chili powder | 2 g |
| Fresh coriander | 10 g |
Why is dal tadka good for you?
- 207 µg folate in 1 bowl, 52% of the daily value. Folate contributes to normal blood formation.
- 7.5 g fiber in 1 bowl, 27% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 91 mg magnesium in 1 bowl, 22% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- A filling, low-cost staple with rice or roti
- Making vegan by tempering in oil instead of ghee
What should you watch out for?
- Restaurant dal is often finished with a lot of ghee or butter and plenty of salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.