Pulses and legumes · IFCT 2017
Masoor dal (red lentil): nutrition per 100 g
Per 100 g, masoor dal gives 322 kcal, 24.4 g protein, 7.06 mg iron and 3.61 mg zinc, according to IFCT 2017. Its protein ranks 4th of 257 foods and 2nd of 14 pulses, behind only soya bean, and it cooks in minutes without soaking, which makes the orange dal one of the quickest protein sources in an Indian kitchen.
About masoor dal (red lentil)
Masoor dal is the split, husked red lentil, salmon-pink when raw and golden once cooked. It is an everyday dal in Bengal, Bihar, Uttar Pradesh, Punjab and Odisha, and Madhya Pradesh and Uttar Pradesh grow most of India's crop. IFCT 2017 records it as masoor dal in Hindi, mosur dal in Bengali, masur dail in Assamese, masoor ni daad in Gujarati, masura dali in Odia and dhooli masari dal in Punjabi.
Bengal's musur dal, tempered with panch phoron or kalonji and green chilli, is eaten almost daily with rice and a fry. Punjab cooks dhuli masoor with a ghee and onion tadka, Bihar and Odisha make thin masoor with garlic, and Tamil cooks use it as mysore paruppu for quick sambar and kootu. Because it breaks down so easily, it also makes the smoothest dal soups and baby food.
A note on names: several regional names IFCT 2017 lists for this entry, including khesari paruppu in Tamil and lank dal in Marathi, appear to refer to khesari or grass pea, a different pulse. Masoor dal is easy to recognise by its small, round, salmon-pink lentils, so buy by appearance and the botanical name Lens culinaris.
What masoor dal (red lentil) brings to a meal
- 01
The most protein of any dal
Masoor dal has 24.4 g protein per 100 g, 2nd of 14 pulses, after soya bean, and 4th of 257 foods. 100 g of raw masoor dal supplies about 45 per cent of a man's daily protein and 53 per cent of a woman's.
- 02
Iron above most dals
At 7.06 mg iron per 100 g, masoor dal ranks 28th of 242 foods, covering about 37 per cent of a man's daily need and 24 per cent of a woman's. Lemon or tomato in the dal helps absorption.
- 03
Zinc and selenium
It gives 3.61 mg zinc per 100 g, 3rd among pulses, and 49.5 micrograms of selenium. The zinc covers about 21 per cent of a man's daily requirement.
- 04
Low folate and magnesium
Folate is 50 micrograms and magnesium 75 mg per 100 g, both the lowest among the 14 pulses. Husking strips part of both; the whole lentil keeps more.
Masoor dal (red lentil) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 322 kcal | 15% | 19% |
| Protein | 24.4 g | 45% | 53% |
| Carbohydrate (available) | 52.5 g | ||
| Dietary fibre | 10.4 g | ||
| Free sugars | 1.9 g | ||
| Total fat | 0.8 g | ||
| Water | 9.7 g | ||
| Fats | |||
| Saturated fat | 0.09 g | ||
| Monounsaturated fat | 0.11 g | ||
| Polyunsaturated fat | 0.34 g | ||
| Omega-3 (alpha-linolenic acid) | 70 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 44 mg | 4% | 4% |
| Iron | 7.06 mg | 37% | 24% |
| Zinc | 3.61 mg | 21% | 28% |
| Magnesium | 75 mg | 17% | 20% |
| Phosphorus | 310 mg | ||
| Potassium | 786 mg | ||
| Sodium | 10 mg | ||
| Copper | 0.96 mg | ||
| Selenium | 49.5 µg | ||
| Vitamins | |||
| Beta-carotene | 6 µg | ||
| Thiamine (B1) | 0.34 mg | 19% | 20% |
| Riboflavin (B2) | 0.16 mg | 6% | 7% |
| Niacin (B3) | 1.81 mg | 10% | 13% |
| Vitamin B6 | 0.18 mg | 8% | 9% |
| Folate (B9) | 50 µg | 17% | 23% |
| Vitamin E (alpha-tocopherol) | 0.02 mg | ||
| Vitamin K1 | 3.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Masoor dal (red lentil): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/pulses-and-legumes/masoor-dal/
Where masoor dal (red lentil) sits among Indian foods
Ranked per 100 g against the other 13 pulses and legumes and every food in the tables.
| Nutrient | Per 100 g | In pulses and legumes | Among all foods |
|---|---|---|---|
| Protein | 24.4 g | 2nd of 14 | 4th of 243 |
| Iron | 7.06 mg | 5th of 14 | 28th of 242 |
| Zinc | 3.61 mg | 3rd of 14 | 23rd of 243 |
| Potassium | 786 mg | 13th of 14 | 27th of 243 |
| Thiamine (B1) | 0.34 mg | 10th of 14 | 31st of 239 |
| Riboflavin (B2) | 0.16 mg | 6th of 14 | 40th of 241 |
How masoor dal (red lentil) is eaten
- Musur dal: thin red lentils tempered with panch phoron, dried red chilli and green chilli, eaten with rice and aloo bhaja.
- Dhuli masoor tadka: cooked dal finished with ghee, cumin, onion, garlic and tomato.
- Masoor dal soup: red lentils simmered with carrot, tomato and ginger, then blended smooth.
- Quick sambar: masoor cooks faster than toor dal and makes a soft, creamy base for vegetables and tamarind.
- Dal for babies: well-cooked masoor mashed with rice and a drop of ghee.
Before you plan around it
Masoor dal foams heavily as it boils, so skim it or leave the lid ajar. It needs no soaking, but a quick rinse removes dust and loose skins. Like all pulses it contains phytate, which binds part of the iron and zinc, so cooking it with tomato or finishing it with lemon helps. Husking makes it quick-cooking but removes fibre and folate, so alternate it with whole masoor. Because some regional names for masoor and khesari dal overlap, buy from a trusted shop; khesari is a different pulse with its own safety history.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about masoor dal (red lentil)
How much protein is in masoor dal?
IFCT 2017 lists 24.4 g protein per 100 g of raw masoor dal, the highest of any split dal and 2nd among pulses after soya bean. Masoor's protein alone covers about 45 per cent of what a man needs daily. With rice or roti, the protein becomes more complete.
Is masoor dal good for iron?
Yes, among dals. Masoor has 7.06 mg iron per 100 g in IFCT 2017, more than moong, toor or urad dal. Plant iron is absorbed less well, so add lemon or tomato and avoid tea with the meal. Anaemia needs a doctor's care.
Do you need to soak masoor dal?
No. Masoor dal is small and husked, so it softens quickly without soaking. A rinse is enough. It cooks in an open pan in less time than most dals, and in a pressure cooker even faster.
Is masoor dal the same as red lentils?
Yes. Masoor dal is the split, husked form of the brown lentil, and its orange inside is why it is sold as red lentils. Whole masoor, with the brown skin on, is a separate entry in IFCT 2017.
Related foods and tables
Whole masoor (lentil)
Nutrition per 100 g, from IFCT 2017.
Green gram (moong)
Nutrition per 100 g, from IFCT 2017.
Red gram (toor or arhar)
Nutrition per 100 g, from IFCT 2017.
Bengal gram (chana)
Nutrition per 100 g, from IFCT 2017.
Rice
Nutrition per 100 g, from IFCT 2017.
Moong dal vs Masoor dal
Side by side, per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
All pulses and legumes
14 foods in this group, compared.
Learn to use this data
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