Nutritional Value (per 100 g raw, approx.)

• Energy: 340–350 kcal
• Protein: 24–25 g
• Carbohydrates: 58–60 g
• Dietary Fiber: 15–18 g
• Fat: 1–1.5 g
• Iron: 6–7 mg
• Calcium: 130–140 mg
• Potassium: ~980 mg
• Magnesium: ~140 mg
• Folate (Vitamin B9): High

Health Benefits

• High Protein & Energy: Supports muscle strength
• Bone Health: Rich in calcium & magnesium
• Improves Hemoglobin: Good source of iron
• Aids Digestion: Best when soaked & cooked well
• Boosts Immunity & Vitality
• Traditionally recommended during recovery

Common Uses

• Dal makhani
• Idli, dosa & uttapam batter
• Medu vada
• Papad & fritters
• Tempered dal dishes

 Cooking Tips & Time

• Soak: 6–8 hours for better digestion
• Pressure cook: 20–25 minutes
• For fermentation, grind soaked dal smoothly

 Storage Tips

• Store in an airtight container
• Keep in a cool, dry place
• Shelf life: 10–12 months