USDA Survey

Dal

According to USDA FoodData Central (FDC ID 2707427, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

145
Calorieslow density
8.6g
Proteingood source · 17% DV
19.2g
Carbsmoderate · 7% DV
4.3g
Fatmoderate · 6% DV
145 calories per 100g

Dal contains 145 calories per 100g according to USDA FoodData Central. It has 8.6g of protein, 4.3g of fat, and 19.2g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 47% of USDA whole foods

The verdict

Dal is fiber-rich, with 7.5g of dietary fiber per 100g.

8.6g
protein per 100g
Top 53%
protein vs USDA whole foods
145
calories per 100g
7.5g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Dal contains 145 calories per 100g, according to the USDA FoodData Central database. It provides 8.6g of protein, 4.3g of fat, and 19.2g of carbohydrates per 100g. Dietary fiber: 7.5g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

🌾 Good Fiber Source

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Dal is catalogued there as FDC ID 2707427, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

By the per-100g standardization, Dal reads as good fiber source within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Dal balances protein, fat, and carbohydrates without any single macro dominating.

At 27% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 100g Amount per serving Calories 145 % Daily Value* Total Fat 4g 6% Saturated Fat 3g 13% Trans Fat 0g Cholesterol 10mg 3% Sodium 309mg 13% Total Carbohydrate 19g 7% Dietary Fiber 8g 27% Total Sugars 2g Includes 0g Added Sugars 0% Protein 9g Vitamin D 0mcg 0% Calcium 19mg 1% Iron 3mg 18% Potassium 352mg 7% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

145
Calories per 100g

145 kcal = 7% of FDA 2,000 kcal Daily Value

0%100%7of 2,000 kcal
145 kcal = 7% of FDA 2,000 kcal Daily Value
P: 8.6gF: 4.3gC: 19.2g
8.6g
Protein
17% DV
4.3g
Total Fat
6% DV
19.2g
Carbs
7% DV
7.5g
Fiber
27% DV
1.7g
Sugar
no FDA DV
309mg
Sodium
13% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

Where Dal ranks on protein

Its 8.6g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Dal vs every USDA reference food

USDA reference (whole) foods with a protein value

9 47th percentile higher than 47% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 19.2 G
7%
Energy 145 KCAL
Fiber, total dietary 7.5 G
27%
Protein 8.6 G
17%
Total Sugars 1.7 G
Total lipid (fat) 4.3 G
6%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 66.3 G

Vitamins

Nutrient Amount % DV
Choline, total 32 MG
Folate, DFE 172.0 UG
Folate, food 172.0 UG
Folate, total 172.0 UG
Folic acid 0.0 UG
Niacin 1 MG
Riboflavin 0 MG
Thiamin 0 MG
Vitamin B-12 0.0 UG
Vitamin B-12, added 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 1 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 2.0 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 19 MG
1%
Iron, Fe 3 MG
18%
Potassium, K 352 MG
7%
Sodium, Na 309 MG
13%
Carotene, alpha 0.0 UG
Carotene, beta 12.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 0.0 UG
Lycopene 0.0 UG
Magnesium, Mg 34 MG
Phosphorus, P 172 MG
Retinol 33.0 UG
Selenium, Se 2.7 UG
Vitamin A, RAE 33.0 UG
Vitamin D (D2 + D3) 0.0 UG
Vitamin E (alpha-tocopherol) 0 MG
Zinc, Zn 1 MG

Lipids

Nutrient Amount % DV
Cholesterol 10 MG
3%
Fatty acids, total saturated 2.5 G
13%
Fatty acids, total monounsaturated 1.2 G
Fatty acids, total polyunsaturated 0.31 G
MUFA 16:1 0.09 G
MUFA 18:1 1.1 G
MUFA 20:1 0.00 G
MUFA 22:1 0.00 G
PUFA 18:2 0.22 G
PUFA 18:3 0.09 G
PUFA 18:4 0.00 G
PUFA 20:4 0.00 G
PUFA 20:5 n-3 (EPA) 0.00 G
PUFA 22:5 n-3 (DPA) 0.00 G
PUFA 22:6 n-3 (DHA) 0.00 G
SFA 10:0 0.10 G
SFA 12:0 0.11 G
SFA 14:0 0.40 G
SFA 16:0 1.1 G
SFA 18:0 0.48 G
SFA 4:0 0.13 G
SFA 6:0 0.08 G
SFA 8:0 0.04 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 0.0 UG

Key takeaways

  • Dal delivers 8.6g of protein per 100g, more than 47% of USDA whole foods. See the protein ranking
  • It carries 145 calories per 100g.
  • Based on its per-100g profile, it fits good fiber source patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Chickpeas, from canned, no added fat

Survey
146 cal
P: 8.2gF: 3.2gC: 22.4g

Pinto beans, from dried, no added fat

Survey
142 cal
P: 9.0gF: 0.7gC: 26.1g

Beans and tomatoes, fat added

Survey
142 cal
P: 6.0gF: 5.6gC: 17.8g

Edamame, cooked

Survey
140 cal
P: 11.5gF: 7.6gC: 8.6g

Beans, from dried, NS as to type, no added fat

Survey
139 cal
P: 8.9gF: 0.6gC: 25.4g

White beans, from dried, no added fat

Survey
138 cal
P: 9.7gF: 0.3gC: 24.9g

→ Compare Dal side-by-side with Chickpeas and Pinto beans

Frequently Asked Questions

How many calories are in Dal? ▼
Dal contains 145 calories per 100g. It has 8.6g of protein, 4.3g of fat, and 19.2g of carbohydrates.
What are the macros in Dal? ▼
Per 100g, Dal has 8.6g protein (24% of calories), 4.3g fat, and 19.2g carbs. Fiber: 7.5g. Sugar: 1.7g.
How much sodium is in Dal? ▼
Dal contains 309mg of sodium per 100g, which is 13% of the recommended daily limit (2,300mg).
Is Dal high in fiber? ▼
Dal contains 7.5g of dietary fiber per 100g, which is 27% of the daily recommended value (28g). This is considered a good source of fiber.
Is Dal keto-friendly? ▼
Dal has 19.2g of carbs per 100g (53% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Dal good for a diet? ▼
Dal has 145 calories per 100g. Fat content: 4.3g. Contains 7.5g fiber which aids digestion.
How does Dal compare to other foods? ▼
Dal provides 145 calories and 8.6g protein per 100g. That is 17 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 2707427) — USDA Survey database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.