Nutritional Facts of Zero Oil Masoor Dal, Calories in Zero Oil Masoor Dal

by Tarla Dalal
This calorie page has been viewed 534 times

Cooking Method
Pressure Cooker

How many calories does one serving of Zero Oil Masoor Dal have?

One serving of Zero Oil Masoor Dal gives 124 calories. Out of which carbohydrates comprise 76 calories, proteins account for 32 calories and remaining calories come from fat which is 13 calories.  One serving of Zero Oil Masoor Dal provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Zero Oil Masoor Dal recipeMasoor dal is a storehouse of nutrients like protein, folic acid, iron and zinc. Protein is required for the formation of new cells, their growth and maintenance. Folic acid and iron on the other hand build up the hemoglobin that carry oxygen and supply nutrients to our body. 

Is Zero Oil Masoor Dal healthy?

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

Let's understand the Ingredients.

What's good.

1. Masoor Dal  (split red lentils) : 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. 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. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's the problem?

Cornflour ( Cornstarch) ProsCornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to stock wheat. Cons. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high crabs makes it a No-No for a diabetic meal and restricted for heart patients. Read for more details is cornflour healthy

Can diabetics, heart patients and over weight individuals have Zero Oil Masoor Dal ?

Yes, this is healthy. All ingredients are healthy and this recipe is made with Zero oil. Only cornflour is the issue but its used in small amounts. 

Can healthy individuals have Zero Oil Masoor Dal  ?

Yes. 

Zero Oil Masoor Dal is high in

 1. 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 124 calories that come from one serving of Zero Oil Masoor Dal?

Walking (6 kmph)     =         37  mins
Running (11 kmph)     =          12  mins
Cycling (30 kmph)     =         17  mins
Swimming (2 kmph)     =         21  mins
   

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

Value per serving% Daily Values
Energy124 cal6%
Protein8 g15%
Carbohydrates19.1 g6%
Fiber2.9 g12%
Fat1.4 g2%
Cholesterol2.7 mg1%
VITAMINS
Vitamin A220.4 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C3.5 mg9%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)16 mcg8%
MINERALS
Calcium86.1 mg14%
Iron2.3 mg11%
Magnesium28.6 mg8%
Phosphorus109.4 mg18%
Sodium14.7 mg1%
Potassium181.2 mg4%
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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