Mixed dal
Also called: mixed dal, mixed lentils, mix dal, dal mix, masala mixed dal, panchmel dal, mixed dals, mixed daal
Mixed dal is that comforting ghar-ka-khana bowl you get in many Indian homes — a mix of channa dal, urad chilka, and moong chilka cooked with onion, ginger, cumin, and warm masalas. It’s the kind of dal that shows up with roti, rice, or a little ghee on a lazy lunch day, and it tastes hearty without feeling too heavy.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 111.4 kcal | 61.9 kcal |
| Protein | 4.5g | 2.5g |
| Carbohydrates | 10.4g | 5.8g |
| Fat | 5.6g | 3.1g |
| Fiber | 2.9g | 1.6g |
| Sugar | 0.5g | 0.3g |
| Micronutrients (per 100g) | ||
| Sodium | 141.36 mg | |
| Calcium | 11 mg | |
| Iron | 0.78 mg | |
| Vitamin C | 1.1 mg | |
| Folate | 40.35 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Mixed dal is nice for the gut because it gives a mix of soluble and insoluble fiber from channa, urad, and moong — 2.9g fiber per bowl — which helps keep bowel movements smoother and keeps you full longer. Ginger and cumin can also support digestion and reduce that bloated, overfull feeling after a dal-chawal meal. The only thing to watch is the 10g fat in one serving, so if your stomach feels heavy with oily dal, try making it a little lighter and add a side of sabzi or salad for extra fiber.
Frequently Asked Questions
Is mixed dal healthy for weight loss?
Yes, it can fit well in a weight loss meal because one bowl has only 111.4 kcal and gives 4.5g protein plus 2.9g fiber. It’s filling for the calories, especially when eaten with roti or as a light lunch with sabzi.
How many calories are in 1 bowl of mixed dal?
One bowl of mixed dal (180g) has about 111.4 calories. It also gives 4.5g protein, 10.4g carbs, 5.6g fat, and 2.9g fiber.
Can diabetics eat mixed dal?
Yes, in a balanced portion it can work because the carbs are moderate at 10.4g per bowl and the fiber helps slow digestion a bit. Best to pair it with roti or veggies instead of white rice-only plates, so the meal feels steadier.
Is mixed dal good for digestion and bloating?
Usually yes, because ginger, cumin, and the mixed lentils can support digestion and bowel regularity. If lentils make you gassy, soak them well and cook them soft — that helps a lot with comfort.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.