Nutritional Facts of Dal Fry, Calories in Dal Fry

by Tarla Dalal
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Raksha - Bandhan

Occasion & Party
Mother's Day

How many calories does one serving of Dal Fry have?

One serving of Dal Fry gives 245 calories. Out of which carbohydrates comprise 130 calories, proteins account for 52 calories and remaining calories come from fat which is 63 calories.  One serving of Dal Fry provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See dal fry recipe. From roadside dhabhas to global Indian restaurants, almost all diners serve this all-time favourite Dal Fry. 

A mixture of moong and masoor dal cooked to perfection and perked up with an aromatic tempering along with fried onions and tomatoes, this dal has a very pleasing texture and irresistible flavour too. 

The addition of nigella seeds to the tempering is a special touch, which leaves a lingering flavour on your taste buds even after you finish your meal. Enjoy the Dal Fry hot and fresh with your favourite Rotis / Puris / Parathas .

Is Dal Fry healthy?

Yes, dal fry recipe is healthy. Made up mainly of masoor dal and yellow moong dal which are healthy. 

This recipe has 13 grams of protein for serving which is a great source for vegetarians. 

Ghee : Only 2 tsp ghee are used in the dal making it safe for diabetics and heart patients.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong 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

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.   

Masoor Dal  (split red lentils), Whole Massor : 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or 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

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

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the usage of ghee by half. Chana dal is  heart and diabetic friendly, also rich in fiber. Masoor dal is is good for diabetics and a healthy heart.

The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly.

Can healthy individuals have Dal Fry ?

Yes. We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination to dal fry. Avoid having it with rice. 

What not to do :

Don't have the dal fry with rice. Avoid rice as it will push up your blood sugar levels and not be good for diabetics.

What to have Dal fry with 

Dal fry will go well with a bajra roti or jowar roti which is high in fiber. That will pair for a healthy meal.

Bajra Roti
Bajra Roti

Dal fry is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle 

How to burn 245 calories that come from one serving of Dal Fry?

Walking (6 kmph) = 1 hr 14 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 33 mins       

Swimming (2 kmph) = 42 mins

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

Value per serving% Daily Values
Energy245 cal12%
Protein13.1 g24%
Carbohydrates32.6 g11%
Fiber5.4 g22%
Fat7 g11%
Cholesterol0 mg0%
Vitamin A241.4 mcg5%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C7.8 mg20%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)35.8 mcg18%
Calcium52.7 mg9%
Iron3.7 mg18%
Magnesium47.3 mg14%
Phosphorus172.3 mg29%
Sodium8.8 mg0%
Potassium401.4 mg9%
Zinc1.6 mg16%
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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Dal Fry
 on 21 Nov 20 09:55 PM

Hello, Very informative article. You mentioned 245 calories per serving, can you elaborate on the serving size? How many grams is a serving? A cup, or small cup or big cup? please specify the amount in grams to avoid confusion. I just want to know the serving size. Thanks & Regards
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Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
23 Nov 20 11:10 AM
Dal Fry
 on 22 Oct 20 12:10 PM

So bad 😤😒😣👎🦍
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Tarla Dalal    Hi Moksha, Thank you for your feedback. Could you please elaborate what you did not like about this recipe.
23 Oct 20 02:09 PM
Dal Fry
 on 28 May 20 02:48 PM

What size is one serving? How many grams or cups is one serving of dal fry?
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Tarla Dalal    We estimate what a person eats and then determine how many servings the recipe makes. What is important are all the health facts.
28 May 20 03:46 PM
Dal Fry
 on 04 Jul 19 09:28 PM

hello, Sorry to point out that but read your article and correct the spelling. Check `Also lots of onion.`
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Tarla Dalal    Thanks Chandan, we have solved the spelling,
06 Jul 19 12:54 PM
Dal Fry
 on 29 Dec 18 09:07 AM

Good to know why dal fry is healthy. Also thanks for the suggestion for what to have with dal fry.
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Tarla Dalal    Thanks for the feedback.
29 Dec 18 09:17 AM