10 Vibrant Masoor Dal Nutrition Facts and Health Benefits

Masoor Dal Nutrition

With the expanding awareness of the advantages of a plant-based diet routine, various ignored ingredients have come into the spotlight. Today, we are going to discuss some common masoor dal nutrition facts in this article.

Lentils are one such substance that has been around for a very long time. We have consistently been advised to complete our bowl of dal so we could get our portion of lean protein and quality carbs.

Mostly in India, we use lentils like Urad Dal (Dark Lentil), Masoor Dal (Red Lentil), Tur dal (Yellow Lentil), Moong Dal (Green Mung Beans), and so on. Yet, I’m sure you did not realize that separated from being wealthy in proteins and carbs, lentils have a large group of other medical advantages too. Let’s dig in deep and find out.

Masoor Dal Nutrition
Whole Black Masoor Lentil


Masoor Dal, which is also known as red lentil, is a power-loaded legume with vitamins, minerals and has immeasurable advantages. 

The advantages of masoor dal had been perceived years ago and along these lines, it has comprised as an important cooking ingredient in almost every Indian household. 

There is no denying the way that a bowl of masoor dal can satisfy the nourishing and dietary prerequisites of a brunch or a dinner very easily. Whereas, masoor dal has various other positive impacts on one’s physical wellness and mental wellness.

This reasonable dal needn’t bother with its cooking procedure. You can make it according to your inclination by adding different flavors and spices to it. Being bounteously wealthy Masoor Dal Nutrition amounts consist of iron, vitamins, carbs, and proteins, this dal is an ideal go-to alternative for vegetarians and vegans. 

Subsequently, owing to its various nutritional, wholesome, and dietary advantages, it should be incorporated consistently in a vegetarian or vegan diet. 

Masoor Dal Nutrition
Processed Red Masoor Lentil

Masoor Dal Nutrition Facts

A bowl of masoor dal is all you need to meet your day-by-day prerequisite of fundamental dietary supplements. It’s a simple to-cook dal as it is a split lentil without skin and doesn’t require any soaking time.

Masoor dal is filled with gentle tenderness, sweetness, and an earthy flavor, which merges well with all Indian spices and can be cooked into different indulgences.

When it comes to its preparation, it’s very simple to make and is likewise discovered to be the tastiest and nutritious among any other lentils.  

Let’s discuss *100 Grams Boiled Whole Green Masoor Dal Nutrition Facts:

  • Calories: 88 Cal
  • Fiber: 2.6grams
  • Fats: 1.5 grams
  • Protein: 5.5 grams
  • Carbs: 13.1 grams
  • Iron: 6% RDI
  • Zinc: 4% RDI
  • Calcium: 4% RDI
  • Vitamin A: 4% RDI
  • Vitamin B3: 4% RDI
  • Potassium: 3% RDI
  • Folic Acid: 7% RDI
  • Vitamin C: 22% RDI
  • Magnesium: 4% RDI
  • Phosphorous: 8% RDI
  • Vitamin B1: 10% RDI
  • Cholesterol: 0%

* RDI – Recommended Daily Intake (percentage of RDI might be higher or lower based upon your calorie needs.)

Masoor Dal Nutrition Facts
Masoor Dal Nutrition Facts Infographics

10 Vibrant Masoor Dal Nutrition Facts with Health Benefits 

1. Aids Gut Health

Masoor dal has a critical wellspring of dietary fiber, which is unimaginably nice to stimulate the assimilation cycle and turns away the cases of obstruction of the colon, bloating, and other stomach-related burdens.

Red lentils add masses to the stool and improve the peristalsis development which aids the smooth passing of food and waste materials out of the framework. Besides, masoor dal can forestall stomach ulcers, colon disease, and other stomach-related afflictions.

2. Advantageous for A Glowing and Radiating Skin 

Masoor dal can go to your extraordinary assistance if a sound, sparkling, unblemished, and radiating skin is the thing that you’re searching for. It might assist you with the removal of wrinkles, fine lines, and dull spots. 

Applying a face ubtan paste made out of ground masoor dal, turmeric, and rose water will soothe up your skin and eliminate the tan. 

Add milk and honey to the previously mentioned blend and apply the facemask overnight to eliminate dryness on the skin.

3. Increases Heart Health 

The dietary fiber in masoor dal assists with reducing terrible cholesterol (LDL) and absolute cholesterol levels in the body. This improves blood course and forestalls the storage of plaque in the veins.

Subsequently, this lowers down the danger of atherosclerosis, advances cardiovascular muscle capacities, and lifts up your heart’s wellbeing.

4. Sustains Teeth and Bones health

Masoor dal is a rich wellspring of nutrients and different supplements like calcium and magnesium, which are fundamental for keeping up sound teeth and bone health. To receive its full rewards, it should be included in your everyday diet in sufficient amounts.

5. Great Vision 

Masoor dal weighed wealthy with eye-accommodating supplements, for example, Vitamin A, C, and minerals like Iron, for keeping a clear vision. While being wealthy in protein and antioxidants, regular intake of this dal may protect the eye against vision impairment and brings down the risk of age-related macular degeneration as well as cataract.

6. Viable Remedy for Weight Loss

Masoor dal is known to be the superfood element for weight reduction. If you still keep on asking yourself – Why Can’t I Lose Weight No Matter What I Do? then it is time to include masoor dal in your diet. It has the ideal measure of starches or carbohydrates and low-fat substances, which lend a feeling of satisfaction.

It is also high in fiber content which keeps you full for longer and you do not feel hunger any time sooner. One cup of masoor dal eaten during supper consistently can give you and your family all the fundamental nutrients, proteins, vitamins, and minerals in one meal of the day.

7. Fight against Aging

Masoor dal is a wonder food for aging issues in the skin, the antioxidants present in this dal helps to adequately decrease cell damage caused by free radicals in the skin which start emerging as you age with time.

Masoor Dal effectively acting as an anti-aging food can assist you with keeping energetic glowing skin, that is wrinkle-free and youthful.

Also, masoor dal can likewise be applied straightforwardly onto the skin as a face pack or exfoliant, for, de-tanned, smooth, youthful, glowing skin.

8. Balances out Blood Sugar Level

Masoor dal houses an enormous extent of dietary fiber. It is a bountiful wellspring of dietary fiber and quite low on the glycaemic index, making it an ideal addition to the diabetic’s meal plan. 

Masoor dal is known to hinder and slows the gastric exhausting time, delay assimilation, and turn away glucose spikes.

Regular consumption of masoor dal assists the diabetic with managing their glucose levels significantly. So must be consumed regularly by those with blood sugar issues, diabetes, and lack of insulin production.

9. Supports Healthy Development of the Fetus in Pregnancy 

It is useful to include red lentils in the daily dietary regimen of pregnant ladies. This is because red lentil is a wealthy source of folate, which is exceptionally essential for a fetal’s mental health, brain and organ development, and prevention of any physical abnormalities during the pregnancy.

10. Increases the Levels of Immunity

The quality of fundamental nutrients found in this dal can help you to build the body’s resistance framework against disease or also known as Immunity. 

Antioxidants found in Massor dal additionally help in killing and destroying free radicals all over the body and thus serving as an anti-aging agent, to boost your immunity.

5 Masoor Dal Nutrition Recipe Ideas

1. Red Masoor Dal Tadka

Masoor Dal Nutrition

2. Masoor and Oats Khichdi

Masoor Dal Nutrition

3. Masoor Dal Mixed with Vegetables

Masoor Dal Nutrition

4. Whole Black Masoor Dal Tadka

Masoor Dal Nutrition

6. Balck Masoor Dal Moth Namkeen

Masoor Dal Nutrition

Masoor Dal Ubtan Mask for Exfoliation and Glowing Skin

Masoor dal face packs are not difficult to make and very helpful for the skin. We have curated an exfoliation obtain for you that is very easy to make and can be utilized routinely to handle the majority of your skin issues. 

In any case, on the off chance that you have extremely sensitive skin, we encourage you first to do a patch test and only then continue doing it.

This Masoor dal ubtan is used to exfoliate the skin, tighten the pores, brighten your skin and also remove tan. This will cleanse your skin, soften it, nourish it and make it oil-free to prevent acne.


  • Soak masoor dal in water overnight
  • Grind it in a thick semi-coarse paste
  • Add 1/3 cup of raw milk
  • Add 2 tablespoon to Chickpea Flour (or besan)
  • Now, add 1 tablespoon honey and cold-pressed coconut oil
  • Mix all the ingredients and make a thick paste
  • Apply it on your face in circular motions, like you apply the scrub
  • Keep it for 20 minutes and wash off with cold water
  • Pat dry, apply toner and moisturize later.

You can apply this on your body as well for de-tan and exfoliation.

Masoor Dal Ubtan Benefits
Masoor Dal Ubtan Benefits Infographics

The Bottom Line 

The secret stash of supplements and nutrients presents in masoor dal including protein, antioxidants, iron, calcium, zinc, magnesium, and vitamin C, B1, B3, and folic acid all are true assets of colossal health benefits. 

There are many ways to include masoor dal in your diet and skincare routine, hope you loved the masoor dal lunch and dinner recipe ideas listed above.

Masoor Dal Ubtan techniques are also very effective from skin whitening to de-tan, to exfoliation, to removing wrinkles and fine lines, so must give the Ubtaan face mask a try!

With these masoor dal nutrition facts by your side, you can make a healthy choice for your life and continue making use of this wonder food ahead.

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Nidhi Thakur

Nidhi Thakur

Fitness Blogger

This blog will enlighten you to the reality of healthy lifestyle full of food, consistent training routines and regular fitness challenges without any crash diets or fake unfulfilling promises.

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