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Masoor Dal (red lentil, Bangladeshi): Full Macro & Calorie Guide

Masoor Dal (red lentil, Bangladeshi) contains 95 kcal per 100g, with 5.5g of protein, 13.0g of carbohydrates, and 2.5g of fat. High in protein yet low in fat, making it a lean, nutritious choice. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.00mg, Calcium 12.0mg, Vitamin C 1.0mg
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Nutritional Overview

Masoor Dal (red lentil, Bangladeshi) is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 95 kcal of energy, 5.5g of protein, 13.0g of carbohydrates, and 2.5g of fat.

It is a good source of protein, providing 5.5g per 100g (around 23% of its energy), approximately 11% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 2.5g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Masoor Dal (red lentil, Bangladeshi) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. If Masoor Dal (red lentil, Bangladeshi) is on today's menu, its 95 kcal per 100g is worth logging properly. Our food calories calculator makes that quick.

Frequently Asked Questions

How many calories are in Masoor Dal (red lentil, Bangladeshi)?

Masoor Dal (red lentil, Bangladeshi) contains 95 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Masoor Dal (red lentil, Bangladeshi) high in protein?

Yes, Masoor Dal (red lentil, Bangladeshi) provides 5.5g of protein per 100g (around 23% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Masoor Dal (red lentil, Bangladeshi) provides 11% of this.

Is Masoor Dal (red lentil, Bangladeshi) low in fat?

Yes, Masoor Dal (red lentil, Bangladeshi) contains only 2.5g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Masoor Dal (red lentil, Bangladeshi) low in sugar?

Yes, Masoor Dal (red lentil, Bangladeshi) has only 1.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Masoor Dal (red lentil, Bangladeshi) suitable for vegans?

Yes, Masoor Dal (red lentil, Bangladeshi) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 95 kcal and 5.5g of protein per 100g.

Is Masoor Dal (red lentil, Bangladeshi) free from major allergens?

Masoor Dal (red lentil, Bangladeshi) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Masoor Dal (red lentil, Bangladeshi) a good source of iron?

Masoor Dal (red lentil, Bangladeshi) contains 2.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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