Nutritional Facts of Shahi Dal ( Zero Oil ), Calories in Shahi Dal ( Zero Oil )

by Tarla Dalal
This calorie page has been viewed 390 times

Cooking Method
Pressure Cooker

How many calories does one serving of Shahi Dal have?

One serving of Shahi Dal gives 192 calories. Out of which carbohydrates comprise 134 calories, proteins account for 51 calories and remaining calories come from fat which is 7 calories.  One serving of Shahi Dal provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Shahi Dal recipeThe richness of any “shahi” dish usually comes from the abundance of cream. Here, I have substituted cream with low-fat milk mixed with cornflour, which tastes equally creamy and delicious. Urad dal gives a healthy fillip to this dish, as it is high in folic acid and zinc. Folic acid aids in brain development as well as boosting haemoglobin levels whereas zinc is required for life long mental strength.

Is Shahi Dal healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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

2.Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

3.Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

4.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 in Onions 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

5. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

6. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

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

Yes, this recipe is good for diabetics, heart and weight loss. 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.  Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation

Can healthy individuals have Shahi Dal?

Yes.

Shahi Dal is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

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

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

4. 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.

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

6. Phosphorous Phosphorous works closely with calcium to build bones. 

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 192 calories that come from one serving of Shahi Dal?

Walking (6 kmph)     =         58  mins
Running (11 kmph)     =          19  mins
Cycling (30 kmph)     =         26  mins
Swimming (2 kmph)     =         33  mins
   
   
   

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

Value per serving% Daily Values
Energy192 cal10%
Protein12.8 g23%
Carbohydrates33.5 g11%
Fiber6.3 g25%
Fat0.8 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A20.1 mcg0%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C1.8 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)71.5 mcg36%
MINERALS
Calcium89.3 mg15%
Iron2.1 mg10%
Magnesium71.4 mg20%
Phosphorus211.5 mg35%
Sodium21.6 mg1%
Potassium442.4 mg9%
Zinc1.7 mg17%
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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