🫘 Horse Gram Dal Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for horse gram dal varieties and preparations. Get detailed nutrition facts for this protein-rich, drought-resistant legume including dietary fiber, essential minerals, and bioactive compounds for healthy meal planning.
How Many Calories Are In Horse Gram Dal?
Horse gram dal calories vary based on the type and preparation method. Research from
ResearchGate
shows that horse gram is a protein-rich, drought-resistant legume with excellent nutritional
properties:
Raw Horse Gram Dal (per 100g):
• Calories: 321 kcal
• Protein: 22.0g (high-quality plant protein)
• Carbohydrates: 57.2g (complex carbohydrates)
• Fat: 0.5g (very low fat content)
• Fiber: 5.3g (supports digestion)
• Iron: 6.77mg (good source)
• Calcium: 287mg (mineral content)
Cooked Horse Gram Dal (per 100g):
• Calories: 118 kcal (water absorption reduces density)
• Protein: 8.1g (retains protein quality)
• Carbohydrates: 21.1g (easily digestible)
• Fat: 0.2g (minimal fat)
• Fiber: 2.0g (supports gut health)
• Iron: 2.5mg (reduced after cooking)
• Calcium: 106mg (essential mineral)
Calculate your daily calorie needs with our BMR calculator
to see how horse gram dal fits into your nutrition plan.
Horse Gram Dal Serving Size Guidelines
Standard Serving: One cup of cooked horse gram dal (240g) provides about
283 calories and serves as a good source of plant-based protein and essential minerals.
Common Serving Sizes:
• 1 tablespoon raw (15g): 48 calories
• 1/4 cup raw (60g): 193 calories
• 1/2 cup raw (120g): 385 calories
• 1 cup cooked (240g): 283 calories
• 100g raw: 321 calories
Portion Control: Horse 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.
Horse Gram Dal Nutrition Comparison Chart
| Horse Gram Dal Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Calcium (mg) |
|---|---|---|---|---|---|---|---|
| Whole Horse Gram (Raw) | 321 | 22.0 | 57.2 | 5.3 | 0.5 | 6.77 | 287 |
| Split Horse Gram Dal (Raw) | 318 | 21.9 | 58.3 | 3.9 | 0.45 | 6.5 | 223 |
| Dehulled Horse Gram (Raw) | 315 | 22.5 | 58.8 | 2.2 | 0.8 | 5.8 | 198 |
| Cooked Horse Gram Dal | 118 | 8.1 | 21.1 | 2.0 | 0.2 | 2.5 | 106 |
| Sprouted Horse Gram (Raw) | 298 | 26.5 | 52.1 | 6.8 | 0.6 | 7.2 | 312 |
| Horse Gram Flour | 325 | 22.1 | 58.3 | 16.3 | 1.25 | 6.9 | 295 |
Nutritional Information for Horse Gram Dal
Horse gram dal is a nutrient-dense legume that provides exceptional
nutritional benefits. Studies from
PMC
demonstrate that horse gram offers unique health benefits due to its high protein and mineral
content.
Key Nutrients (per 100g raw horse gram dal):
• High-Quality Protein: 22.0g (contains essential amino acids)
• Complex Carbohydrates: 57.2g (sustained energy release)
• Dietary Fiber: 5.3g (supports digestive health)
• Iron: 6.77mg (38% DV for men, 76% DV for women)
• Calcium: 287mg (29% DV – supports bone health)
• Phosphorus: 311mg (31% DV – bone and teeth health)
• Magnesium: 185mg (44% DV – muscle function)
• Potassium: 1395mg (30% DV – heart health)
Protein Quality: Horse gram dal contains essential amino acids with higher
lysine content than many legumes,
making it a good complement to cereal-based diets.
Calculate your daily protein needs
to optimize your horse gram dal consumption.
References
- Prasad, S. K., & Singh, M. K. (2014). Horse gram- an underutilized nutraceutical pulse crop: A review. Journal of Food Science and Technology, 52(5), 2489.
- Bhartiya, Anuradha & Aditya, J.P. & Kant, Lakshmi. (2015). Nutritional and remedial potential of an underutilized food legume horsegram (Macrotyloma uniflorum): A review. Journal of Animal and Plant Sciences. 25. 908-920.
- Devkatte, Anupama & Akbari, S.H. & Athawale, Gauri. (2019). HORSEGRAM-A SUPREMACY NUTRITIONAL SOURCE: A REVIEW.
