Nutritional Facts of Palak Chana Dal, Calories in Palak Chana Dal

by Tarla Dalal
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Healthy Recipes
Diabetic Dals & Kadhis

How many calories does one serving of Palak Chana Dal have?

One serving of Palak Chana Dal gives 141 calories. Out of which carbohydrates comprise 97 calories, proteins account for 27 calories and remaining calories come from fat which is 16 calories.  One serving of Palak Chana Dal provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Palak Chana Dal healthy?

Yes, palak chana dal is super healthy. Made from palak, chana dal, onions, zero oil and Indian spices.

Let's understand the ingredients

What's good in palak chana dal

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is for a healthy heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana dal.

Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Onions : Yes, its a great Anti Oxidant. 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

Is Palak Chana Dal safe for diabetics, heart and overweight individuals?

Yes, this is safe for all to eat. This recipe has protein, iron, fibre + made from ZERO fats.

Is Palak Chana Dal safe for healthy individuals?

Yes, this is safe for all to eat. This dal has everything going for it. 

Palak Chana Dal is good for

1. Healthy Lifestyle
2. Pregnancy
3. Diabetics
4. Cardiac patients
5. Kids
6. Weight loss
7. Eyes

What is a healthy accompaniment for Palak chana dal?

Don't have rice. If you love rice then use very little rice and tons of dal. Combine the palak chana dal recipe with a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Palak Chana Dal is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Vitamin C :  Vitamin C is a great defence against coughs and colds.
3. Phosphorous Phosphorous works closely with calcium to build bones. 
4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
5. 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.
6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 
 
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 141 calories that come from one serving of Palak Chana Dal?

Walking (6 kmph)     =         42  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         24  mins

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

.

Value per serving% Daily Values
Energy141 cal7%
Protein6.8 g12%
Carbohydrates24.3 g8%
Fiber5.2 g21%
Fat1.8 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A1459.9 mcg30%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C11.1 mg28%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)75.4 mcg38%
MINERALS
Calcium59.1 mg10%
Iron2.5 mg12%
Magnesium58.7 mg17%
Phosphorus117.4 mg20%
Sodium37.2 mg2%
Potassium299.6 mg6%
Zinc0.7 mg7%
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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