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

by Tarla Dalal
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How many calories does one serving of  Palak Toovar Dal have?

One  serving of  Palak Toovar Dal gives 72 calories. Out of which carbohydrates comprise 34 calories, proteins account for 14 calories and remaining calories come from fat which is 23 calories.  One  serving of Palak Toovar Dal provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Palak Toovar Dal healthy?

Yes, Palak Toor Dal is healthy. Made up of mainly tooval dal, loads of palak and Indian spices which are all healthy.

Let's understand the ingredients.

What's good in Palak tuvar dal.

Toor Dal (tuvar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. See detailed benefits of toor 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. 

 

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

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Toor dal is high in fibre, provides protein and great for health and palak is great in iron.

Can healthy individuals have Palak Toor Dal?

Yes, all ingredients in this recipe are healthy.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with Palak Toor Dal?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having 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 Toor Dal is good for

1. Weight Gain
2. Diabetics 
3. Heart Patients 
4. Healthy Lifestyle
5. Eyes
6. Pregnant women

Palak Toovar Dal is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 
 
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 72 calories that come from one serving of Palak Toovar Dal?

Walking (6 kmph)     =         22  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =         10  mins
Swimming (2 kmph)     =         12  mins
   

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

 
Value per serving% Daily Values
Energy72 cal4%
Protein3.5 g6%
Carbohydrates8.6 g3%
Fiber1.9 g8%
Fat2.6 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A1371.5 mcg29%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C7.7 mg19%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)42.6 mcg21%
MINERALS
Calcium34.3 mg6%
Iron1 mg5%
Magnesium27.1 mg8%
Phosphorus47 mg8%
Sodium17.8 mg1%
Potassium200.1 mg4%
Zinc0.2 mg2%
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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