Indian Dal
The heartbeat of Indian homes and a symbol of nourishing simplicity: yellow lentil soup slow-cooked with turmeric, cumin and ginger. Dal is very rich in plant protein and soluble fibre, with an excellently low glycemic index (≈32), making it an ideal food for long-lasting fullness and comfortable digestion.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Start your meal with a warm bowl of dal; its dense fibre forms a gel-like lining in the gut that slows the absorption of the starch in the rest of the meal and gives an immediate, comfortable feeling of fullness.
Best preparation methods
Add a squeeze of fresh lemon just before serving; vitamin C boosts the absorption of the plant iron in lentils, and a pinch of cumin helps reduce gas.
Important Nutritional Note
Dal is an excellent warm plant-based alternative to heavy dishes in winter, and suits people with diabetes and anyone focused on metabolic health, as long as it isn't cooked with too much fat.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 104 kcal | 260 kcal |
| Protein | 7.6 g | 19 g |
| Carbohydrate | 17 g | 42.5 g |
| Available carbohydrate | 10.3 g | 25.8 g |
| Fat | 0.6 g | 1.5 g |
| Dietary fibre | 6.7 g | 16.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Indian Dal good for weight loss?
It can be included in moderation: it contains 6.7 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 260 kcal.
How does Indian Dal affect blood sugar?
Its glycemic index is 32 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 8.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Indian Dal?
A typical 250 g portion of Indian Dal provides about 260 kcal, 19 g protein, 42.5 g carbohydrate, 1.5 g fat and 16.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.