Dal tadka vs lentils: which is healthier?
Lentils are more nutrient-dense, scoring 78/100 against 54/100 for dal tadka. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Dal tadka
88 kcal per 100 g. 1 bowl: 250 g
Lentils
116 kcal per 100 g. 1 cup cooked: 198 g
Higher scoreWhich to pick for your goal
- Fewer caloriesDal tadka88 vs 116 kcal per 100 g
- More proteinLentils4.1 vs 9 g per 100 g
- More fiberLentils3 vs 7.9 g per 100 g
- Less sugarDal tadka0.6 vs 1.8 g per 100 g
- More potassiumLentils296 vs 369 mg per 100 g
- Less saturated fatLentils1.4 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Dal tadka, 100 g | Lentils, 100 g | Dal tadka, 250 g | Lentils, 198 g |
|---|---|---|---|---|
| Calories | 88 kcal | 116 kcal | 220 kcal | 230 kcal |
| Protein | 4.1 g | 9 g | 10 g | 18 g |
| Carbohydrates | 13 g | 20 g | 32 g | 40 g |
| Sugars | 0.6 g | 1.8 g | 1.5 g | 3.6 g |
| Fiber | 3 g | 7.9 g | 7.5 g | 16 g |
| Fat | 2.6 g | 0.4 g | 6.4 g | 0.8 g |
| Saturated fat | 1.4 g | <0.1 g | 3.5 g | 0.1 g |
| Vitamin C | 3.3 mg | 1.5 mg | 8.3 mg | 3 mg |
| Vitamin A | 9.8 µg | 0 µg | 24 µg | 0 µg |
| Potassium | 296 mg | 369 mg | 740 mg | 731 mg |
| Iron | 1.3 mg | 3.3 mg | 3.2 mg | 6.6 mg |
| Calcium | 33 mg | 19 mg | 83 mg | 38 mg |
| Magnesium | 37 mg | 36 mg | 91 mg | 71 mg |
| Sodium | 249 mg | 2 mg | 622 mg | 4 mg |
Last updated . Scores use the HowHealthyIs Score method.