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Tarka Dhal: Calories, Protein & Nutrition Guide

Tarka Dhal contains 105 kcal per 100g, with 5.5g of protein, 13.0g of carbohydrates, and 3.5g of fat. It is high in protein. 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

Tarka Dhal is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 105 kcal of energy, 5.5g of protein, 13.0g of carbohydrates, and 3.5g of fat.

It is a good source of protein, providing 5.5g per 100g (around 21% 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 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.

Tarka Dhal is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Not sure how far Tarka Dhal pushes your daily count? At 105 kcal per 100g, our nutritional values calculator shows you the real number.

Frequently Asked Questions

How many calories are in Tarka Dhal?

Tarka Dhal contains 105 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Tarka Dhal high in protein?

Yes, Tarka Dhal provides 5.5g of protein per 100g (around 21% 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 Tarka Dhal provides 11% of this.

Is Tarka Dhal low in sugar?

Yes, Tarka Dhal has only 1.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Tarka Dhal suitable for vegans?

Yes, Tarka Dhal is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 105 kcal and 5.5g of protein per 100g.

Is Tarka Dhal free from major allergens?

Tarka Dhal 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 Tarka Dhal a good source of iron?

Tarka Dhal 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. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

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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