Nutritional Facts of Dal Amritsari, Calories in Dal Amritsari

by Tarla Dalal
This calorie page has been viewed 588 times

Healthy Recipes
Gluten Free Veg Indian

How many calories does one serving of Dal Amritsari have?

One serving of Dal Amritsari gives 232 calories. Out of which carbohydrates comprise 74 calories, proteins account for 24 calories and remaining calories come from fat which is 134 calories.  One serving of Dal Amritsari provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Dal Amritsari recipe.

Is Dal Amritsari healthy?

Yes and no, depends on who is having it. Made from urad dal, onions, frech cream and spices. 

Let's understand the Ingredients.

What's good.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Sweet ?

Yes, but you have to remove the fresh cream.

Can healthy individuals have Rotis?

Yes, this is healthy. 

Dal Amritsari is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 232 calories that come from one serving of Dal Amritsari?

Walking (6 kmph) = 1 hr 10 mins

Running (11 kmph) = 23 mins

Cycling (30 kmph) = 31 mins       

Swimming (2 kmph) = 40 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy232 cal12%
Protein6.1 g11%
Carbohydrates18.5 g6%
Fiber5.5 g22%
Fat15.2 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A545.9 mcg11%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C14.1 mg35%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)93.7 mcg47%
MINERALS
Calcium64.2 mg11%
Iron1.5 mg7%
Magnesium47.1 mg13%
Phosphorus100.8 mg17%
Sodium15.2 mg1%
Potassium301.4 mg6%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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