Bengal gram dal calories vary based on the type and preparation method. Research from PMC shows that Bengal gram dal is a protein-rich, plant-based food with excellent nutritional value:

Regular Bengal Gram Dal (per 100g cooked):
• Calories: 164 kcal
• Protein: 8.9g (high-quality plant protein)
• Carbohydrates: 27.4g (complex carbohydrates)
• Fat: 2.6g (healthy fats)
• Fiber: 7.6g (excellent for digestion)
• Iron: 2.9mg (16% DV for men, 32% DV for women)

Dried Bengal Gram (per 100g raw):
• Calories: 378 kcal
• Protein: 20.5g (concentrated protein)
• Carbohydrates: 63.0g (energy-dense)
• Fat: 6.0g (moderate fat content)
• Fiber: 17.4g (very high fiber)

Calculate your daily calorie needs with our BMR calculator to see how Bengal gram dal fits into your nutrition plan.

Bengal Gram Dal Serving Size Guidelines

Standard Serving: One cup of cooked Bengal gram dal (164g) provides about 269 calories and 14.5g of protein, making it an excellent plant-based protein source.

Common Serving Sizes:
• 1 tablespoon cooked (12g): 20 calories, 1.1g protein
• 1/4 cup cooked (40g): 66 calories, 3.6g protein
• 1/2 cup cooked (82g): 135 calories, 7.3g protein
• 1 cup cooked (164g): 269 calories, 14.5g protein
• 100g cooked: 164 calories, 8.9g protein

Portion Control: Bengal gram dal is nutrient-dense and provides sustained energy due to its high protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Bengal Gram Dal Nutritional Profile

Bengal gram dal is a nutrient-dense, plant-based food that provides exceptional nutritional benefits. Research from ScienceDirect demonstrates that Bengal gram dal offers unique health benefits due to its high protein and mineral content.

Key Nutrients (per 100g cooked Bengal gram dal):
• Plant Protein: 8.9g (contains essential amino acids, though limiting in methionine and cysteine)
• Complex Carbohydrates: 27.4g (primarily resistant starch with moderate glycemic impact)
• Dietary Fiber: 7.6g (mixture of soluble and insoluble fiber)
• Iron: 2.89mg (non-heme form, bioavailability enhanced by vitamin C)
• Folate: 172mcg (43% DV – supports DNA synthesis and red blood cell formation)
• Manganese: 1.03mg (48% DV – supports antioxidant function)

Protein Quality: Bengal gram dal provides plant-based protein with all essential amino acids, though it is limiting in the sulfur-containing amino acids methionine and cysteine. The protein digestibility-corrected amino acid score (PDCAAS) for chickpeas is approximately 0.78. For optimal protein quality, combine with complementary proteins like grains, seeds, or dairy products. Calculate your daily protein needs to optimize your Bengal gram dal consumption.

Bengal Gram Dal Processing & Storage

Cooking Methods: Bengal gram dal can be boiled, pressure-cooked, or sprouted. Each method affects nutrient content and digestibility.

Soaking Benefits: Traditional soaking (8-12 hours) reduces anti-nutrients and improves protein digestibility.

Sprouting Enhancement: Sprouting increases vitamin C content and makes minerals more bioavailable. Use our ideal weight calculator to assess your overall health status.

Plant-Based Protein & Nutritional Benefits

Plant Protein Source: Bengal gram dal provides plant-based protein, making it a valuable option for vegetarians and vegans who may have limited protein sources.

Essential Amino Acids: Contains all nine essential amino acids that must be obtained through diet, supporting various bodily functions including tissue repair and hormone production.

Digestive Tolerance: Generally well-tolerated by most individuals when properly prepared, though cooking methods can affect digestibility. Monitor your fitness with our calorie burn calculator to determine optimal portions for your activity level.

Fiber Content & Digestive Support

Fiber Composition: Bengal gram dal contains both soluble and insoluble fiber, with approximately 20-25% being soluble fiber that forms a gel-like substance in the digestive tract.

Prebiotic Potential: The resistant starch and fiber content may support beneficial gut bacteria, though individual responses vary based on gut microbiome composition.

Energy Release: Complex carbohydrates provide gradual energy release, which may help with satiety and meal satisfaction.

Nutritional Profile & Meal Planning

Plant-Based Nutrition: Bengal gram dal provides plant-based nutrition with protein and essential minerals that can contribute to overall nutrient intake.

Cooking Time: Cooking time varies by method – pressure cooking takes 20-30 minutes, boiling takes 45-60 minutes, making preparation time a consideration for meal planning.

Culinary Versatility: Can be used in various preparations including dal, curry, salad, and soup dishes. Calculate your daily macros for personalized nutrition planning.

Mineral Content & Bioavailability

Iron Content: Provides non-heme iron, which has lower bioavailability than heme iron. Absorption can be enhanced by consuming vitamin C from accompanying vegetables and fruits.

Mineral Composition: Contains manganese, magnesium, phosphorus, and potassium, which support various physiological functions including bone health and energy metabolism.

Traditional Cuisine: Commonly used in Indian cuisine, providing nutrients that contribute to dietary diversity when consumed as part of balanced meals.

Traditional Cooking Methods

Boiling Method: Traditional preparation involves boiling Bengal gram dal in water for 45-60 minutes until soft and easily mashable.

Pressure Cooking: Modern pressure cooking reduces cooking time to 20-30 minutes while maintaining nutritional quality.

Soaking Method: Pre-soaking for 8-12 hours reduces cooking time and improves nutrient absorption.

Modern Processing & Storage

Sprouting Process: Sprouting Bengal gram increases vitamin C content and makes minerals more bioavailable.

Storage Guidelines: Store dried Bengal gram dal in airtight containers in a cool, dry place for up to 1 year. Cooked dal should be consumed within 2-3 days when refrigerated.

Cooking Tips: Add a pinch of turmeric or asafoetida to enhance flavor and nutritional benefits. Use our heart rate calculator to optimize your nutrition timing with exercise.

Is Bengal gram dal a complete protein source?

Bengal gram dal provides plant protein that contains all nine essential amino acids required in the diet. However, it is limiting in the sulfur-containing amino acids methionine and cysteine. The protein digestibility-corrected amino acid score (PDCAAS) for chickpeas is approximately 0.78, which is considered good for a plant-based protein. For optimal amino acid balance, Bengal gram dal can be combined with complementary proteins like grains, seeds, or dairy products to improve overall protein quality and amino acid profile.

How does Bengal gram dal compare to other legumes nutritionally?

Bengal gram dal (chickpeas) is nutritionally comparable to other legumes, with variations in nutrient content depending on variety and preparation. It provides 8.9g protein per 100g cooked, which is higher than some other legumes. Bengal gram dal also contains 2.89mg iron and 172mcg folate per 100g cooked, contributing to its overall nutritional profile when compared to other pulse crops.

Can Bengal gram dal support meal satisfaction?

Bengal gram dal contains protein and fiber that may contribute to meal satisfaction and satiety. The combination of complex carbohydrates and fiber may help provide a feeling of fullness, though individual responses can vary based on factors like meal composition, portion size, and personal digestive tolerance.

Is Bengal gram dal suitable for plant-based diets?

Bengal gram dal can be a valuable component of plant-based diets due to its protein and nutrient content. It provides essential amino acids and minerals that can contribute to overall nutrient intake. Use our exercise calorie calculator to determine how Bengal gram dal fits into your overall nutrition and activity plan.

Important Nutritional Disclaimer & Data Sources

Educational Purpose: The nutritional information provided is for educational purposes only and should not replace professional medical or dietary advice. Individual nutritional needs vary based on age, gender, activity level, health conditions, and metabolic factors.

Scientific Accuracy: Nutritional values are primarily based on USDA FoodData Central and peer-reviewed research from journals including the Journal of Food Science and Technology, Nutrition Reviews, and Plant Foods for Human Nutrition. Values represent averages and may vary by ±10-15% based on variety, growing conditions, processing methods, and preparation techniques.

Dietary Guidance: Bengal gram dal should be part of a varied, balanced diet. While Bengal gram dal provides many essential nutrients, it should not be considered a complete nutritional solution. Individuals with specific health conditions (including iron deficiency or digestive disorders) should consult healthcare providers before making significant dietary changes.

Research Sources: Data compiled from: • USDA FoodData Central (Standard Reference Database) • National Institutes of Health (PubMed/PMC articles) • ScienceDirect Research on Pulse Crops • PMC Study on Chickpea Nutrition • PMC Research on Pulse Nutrition • Frontiers in Plant Science • Journal of Food Science and Technology