Nutritional Facts of Dal Makhani, Calories in Dal Makhani

by Tarla Dalal
This calorie page has been viewed 3633 times

Occasion & Party
Indian Party

How many calories does one serving of Dal Makhani have?

One  serving of Dal Makhani gives 278 calories. Out of which carbohydrates comprise 96 calories, proteins account for 34 calories and remaining calories come from fat which is 152 calories.  One  serving of Dal Makhani provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See dal makhani recipe. Every Punjabi restaurant, roadside eating place and food stall vendor makes the claim that Punjabi Dal Makhani is a delicacy that they alone can make to perfection.

Is Dal Makhani healthy?

Yes and No, depends who is having it. Made from urad dal, rajma, butter, onion, 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 : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to high fiber in it. See here for 10 health benefits of rajma and why you should eat it.

What's the problem?

Lots of butter and cream is used in this recipe. 

Can diabetics, heart patients and over weight individuals have Dal Makhani ?

No, as the fat content in this recipe is high.

Can healthy individuals have Dal Makhani?

Eat in moderation as the fat content is high. 

What is a healthier option to Dal Makhani?

Yes, we have the low calorie dal makhani recipe which has no butter and cream in it. 

Low Calorie Dal Makhani
Low Calorie Dal Makhani

How to burn 278 calories that come from one serving of Dal Makhani?

Walking (6 kmph) = 1 hr 23 mins

Running (11 kmph) = 28 mins

Cycling (30 kmph) = 37 mins       

Swimming (2 kmph) = 48 mins

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

Value per serving% Daily Values
Energy278 cal14%
Protein8.4 g15%
Carbohydrates24 g8%
Fiber6.9 g28%
Fat16.9 g26%
Cholesterol22.5 mg6%
VITAMINS
Vitamin A878 mcg18%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C27.8 mg69%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)143.4 mcg72%
MINERALS
Calcium108.5 mg18%
Iron2.3 mg11%
Magnesium66.1 mg19%
Phosphorus139.1 mg23%
Sodium97.9 mg5%
Potassium492.8 mg10%
Zinc1.1 mg11%
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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