Whole masoor (Masoor ki dal)
Also called: whole masoor, masoor ki dal, sabut masoor, masoor dal, masur dal, whole masoor dal, masoor daal
Whole masoor dal is that comforting, everyday bowl you often get with roti or rice at home, in tiffin, or even at a simple dhaba lunch. It has a nice earthy taste from sabut masoor, with ginger, cumin, tomato and garam masala giving it that warm, slightly chatpata Indian flavour.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 97.4 kcal | 54.1 kcal |
| Protein | 4.1g | 2.3g |
| Carbohydrates | 9.7g | 5.4g |
| Fat | 4.5g | 2.5g |
| Fiber | 3.6g | 2g |
| Sugar | 1.3g | 0.7g |
| Micronutrients (per 100g) | ||
| Sodium | 123.72 mg | |
| Calcium | 12.2 mg | |
| Iron | 0.95 mg | |
| Vitamin C | 11.04 mg | |
| Folate | 48.17 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Whole masoor is quite nice for gut health because it gives 3.6g fiber per bowl, which helps keep digestion moving and supports more regular bowel movements. The ginger, cumin and turmeric can feel soothing after a heavy meal, while the small amount of tomato adds a little acidity that makes the dal easier to enjoy with rice or roti. One practical tip: if masoor tends to feel a bit heavy for you, cook it well and serve it with a little extra warm water or a light salad on the side — that usually makes it gentler on the stomach.
Frequently Asked Questions
Is whole masoor dal good for digestion?
Yes, it can be quite helpful because one bowl has 3.6g fiber, which supports regular bowel movements. The ginger and cumin in the tadka can also make it feel lighter and more comfortable for many people.
How many calories are there in 1 bowl of whole masoor dal?
One bowl (180g) has about 97.4 kcal. It’s a fairly light dal, especially if you’re pairing it with roti, rice, or sabzi.
Can diabetics eat whole masoor dal?
Usually yes, in sensible portions, because one bowl has only 9.7g carbs and 3.6g fiber. The fiber helps slow down the rise in blood sugar, especially when eaten with vegetables or whole wheat roti.
Is whole masoor dal good for weight loss?
It can fit well in a weight loss meal because it is low in calories at 97.4 kcal per bowl and has filling fiber. Just watch the tadka quantity, because the fat content is 4.5g per serving.
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.