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Masoor Dal: Health Benefits, Nutrition Value & Recipes

Masoor Dal: Health Benefits, Nutrition Value & Recipes

Have you ever thought about the wonderful benefits of masoor dal? Look no further because all the information you need about this nutritious lentil is gathered here in this post.

In English, masoor dal is known as red lentils. It is a prominent legume that is used in many different cuisines across the world. The tiny, lens-shaped lentils come in red, orange, or pink. They have a mellow, earthy flavour that allows them to be used in both savoury and sweet recipes.

Masoor dal can help you in many ways, such as stabilizing blood sugar levels, maintaining heart health, and nourishing teeth and bones. So, let us go into the realm of masoor dal nutrition and health benefits. Along these lines, this blog post also explores some masoor dal recipes and answers some common FAQs related to this nutritious legume.

Masoor Dal Nutrition Value

Before getting into its health benefits, let's look at the impressive nutritional profile of whole masoor dal. It is a powerhouse of essential nutrients mentioned in this table.

Masoor Dal Nutritional Value Per 100g (Approximate)


343 kCal


59.00 grams


25 grams

Dietary Fibre

10.00 grams


1.00 grams


7.5 mg


222.68 mg

Vitamin A

205 mcg

Vitamin B1

0.34 mg

Vitamin B2

0.14 mg

Vitamin B3

2.20 mg

Vitamin C

6.3 mg


56.24 mg


439.28 mg


2.35 mg

Folic acid

27.36 mg


5.32 mg


52.44 mg


 Types of Masoor Dal

Masoor dal, also known as red lentils, is available in two primary varieties:

  • Whole Black Masoor

The Whole Masoor dal is brown to black in color. Whole black masoor, also known as black lentils, is a type of healthy legume. Black masoor dal is packed with nutritional benefits. These small, shiny legumes are a rich source of protein, fibre, vitamins, and minerals. 

Whole Black Masoor


  • Split Masoor

Split masoor dal, also known as split red lentils, is a type of lentil commonly used in South Asian cuisine. It is orange or red in color and is often used to prepare various dishes, including soups, stews, and curries. Split masoor dal is known for its quick cooking time and is a good source of plant-based protein.

These two variations of masoor dal offer distinct qualities and are utilized in a range of culinary applications.

10 Health Benefits of Masoor Dal

There are many different types of dals that offer various benefits, but consuming masoor dal has its own unique advantages. Incorporating masoor dal into your diet can offer the following 10 incredible health benefits and contribute to a well-rounded and nutritious lifestyle.

  1. Blood Sugar Stabilisation

Masoor dal has a low glycemic index, slowly releasing sugar into the circulation. This aids in the maintenance of steady blood sugar levels and the prevention of unexpected spikes and crashes.

  1. Heart Health Improvement

Masoor dal's high fibre content reduces harmful cholesterol levels and promotes heart health. Furthermore, the presence of magnesium and potassium aids in maintaining normal blood pressure.

  1. Weight Reduction Remedy

Masoor dal is an excellent supplement to any weight loss diet. It is low in calories and high in protein and fibre, which helps you feel fuller for longer, reduce cravings, and promote healthy weight reduction.

  1. Anti-aging Properties

Masoor dal is highly beneficial for your face. It is high in antioxidants, which combat free radicals and reduce the appearance of wrinkles, fine lines, and age spots. When consumed regularly, it can help you keep a youthful and beautiful complexion.

  1. Improvement in Teeth & Bone Health

Masoor dal contains calcium, phosphorus, and magnesium. These nutrients are necessary for strong teeth and bones. Masoor dal can help avoid dental problems, including tooth decay, gum disease, and disorders like osteoporosis.

  1. Better Vision & Eye Health

The benefits of masoor dal for eyes are pretty well-known. It includes vitamin A and antioxidants like lutein and zeaxanthin. They enhance excellent vision and prevent age-related macular degeneration and cataracts.

  1. Bright and Radiant Skin

The vitamins and minerals in this lentil feed the skin from within, giving it a healthy glow. Masoor dal benefits for the skin include reducing acne, pimples, and dark spots, leaving your skin youthful and vibrant.

  1. Improved Immunity

Masoor dal contains antioxidants, vitamins, and minerals that help the immune system. It assists your body in fighting infections, ailments, and common illnesses if consumed on a regular basis.

  1. Cancer Prevention

The antioxidants and phytochemicals contained in masoor dal have been shown to have anti-cancer potential. They aid in neutralizing dangerous free radicals and preventing some malignancies, including breast and colon cancer.

  1. Rich in Proteins and Minerals

Another significant benefit of whole masoor dal is that it's an excellent source of plant-based protein. That makes it a great choice for vegetarians and vegans. It also contains essential minerals like iron, potassium, and folate, vital in various bodily functions.

Side Effects of Excessive Consumption of Masoor Dal

While masoor dal has various health advantages when taken in moderation, over-intake might result in significant adverse effects. It has a high fibre content, which should be progressively increased in the diet. Consuming too much masoor dal at once might result in health problems such as intestinal gas, abdominal bloating, and cramps.

Delicious Whole Masoor Dal Recipes

Enough is said about the health benefits of masoor dal. Now is the time to explore some of its mouth-watering recipes to satisfy your taste buds. So, let's get cooking!

  • Masoor Dal Tadka

Let's start with a classic! Dal tadka is made by cooking masoor dal with a blend of spices and then tempering it with a tadka (tempering) of ghee, cumin seeds, and garlic. The result is a comforting and aromatic dish that pairs perfectly with rice or roti. Plus, the spices used in this recipe add a burst of taste and offer several health benefits.

  • Masoor Dal Soup

Masoor dal soup combines the goodness of this dal with vegetables, herbs, and spices to create a wholesome and comforting soup. This soup keeps you full and satisfied with its high fibre content. It's a perfect quick and nutritious meal, especially during the colder months.

  • Masoor Dal Khichdi

This simple yet satisfying dish combines masoor dal with rice, vegetables, and spices. It's a complete meal, balancing carbohydrates, proteins, and essential nutrients well. Whether you're looking for a comforting lunch or a light dinner, the masoor dal khichdi recipe is the go-to solution.

  • Masoor Dal Dosa

Masoor dal dosa is a unique twist on the traditional recipe. By incorporating masoor dal into the dosa batter, you not only add a nutty flavour but also increase the protein content. These crispy and flavorful dosas can be enjoyed with various chutneys and sambar. It's a great way to incorporate extra nutrition into your breakfast or snack time.


  • What is the protein content of a bowl of masoor dal?

Masoor dal has around 25 grams of protein per serving, making it a good source of plant-based protein.

  • Is masoor dal vegetarian?

Masoor dal is, indeed, vegetarian. It is a variety of lentils extensively used in Indian cooking and is a vegetarian and vegan staple.

  • Is masoor dal suitable for infants?

Masoor dal is typically safe for infants. It is easily digested and nutrient-dense. However, before introducing new food to your baby's diet, always speak with a paediatrician.

  • Does masoor dal cause weight gain?

Masoor dal is low in calories and fat, making it an excellent choice for weight loss. However, your total calorie intake and lifestyle variables determine whether it contributes to weight gain or decrease.

  • Can you eat masoor dal daily?

Yes, you may eat masoor dal regularly. It is a healthy and adaptable lentil that may be prepared in various ways. Simply mix it with other meals to achieve a well-rounded diet.

To conclude, the impressive nutritional value and health benefits of masoor dal undoubtedly make it a superfood that deserves a place in your daily diet. From boosting immunity to promoting glowing skin, masoor dal has proven itself to be a versatile and beneficial ingredient.

Also, incorporating masoor dal into your diet has never been easier with the delicious recipes mentioned in this blog. So, why not give it a try and reap the amazing rewards?

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