Carbs in Ainsley Harriot Lentil Dahl (2024)

FAQs

How many carbs are in lentil dal? ›

Carb content of lentils

In fact, 1 cup (180 grams) of cooked lentils provides 36 grams of carbs. Even when you subtract the 14 grams of fiber, it yields 22 grams of net carbs ( 7 ).

Lentil soup, homemade (1 cup) contains 24.4g total carbs, 17.2g net carbs, 4.6g fat, 10g protein, and 173 calories.

Tesco Red Split Lentils (1 serving) contains 30.5g total carbs, 28g net carbs, 0.7g fat, 12g protein, and 168 calories.

Considering moong dal's lower carbohydrate content compared to some lentils, it becomes a strategic choice for those aiming for a balanced diet. Whether you're managing diabetes, focusing on weight management, or simply aiming for a nutrient-dense diet, moong dal deserves a place on your plate.

Lentils are not suitable for those following a strict low-carb or keto diet. While they are rich in protein and fiber, they contain a high number of total and net carbs, with one cup of cooked legumes having 39.8 grams of total carbohydrates — that's already 50% of the daily carb allowance of a keto dieter.

Lentils like moong dal or masoor dal can be consumed in moderation on a keto diet due to their lower carb content. However, portion sizes must be carefully controlled to stay within your daily carb limit.

Toor Dal

Toor dal also provides sustained energy due to its complex carbohydrate content and is a good source of dietary fiber, promoting digestive health.

Bengal gram dal – 'Chane ki dal' also acts as a superfood for diabetics due to its high protein value and low glycemic index of 8. Being rich in folic acid and iron makes it a healthy option for increasing the production of red blood cells in the body and should, hence, be consumed by anemics.

A single cup of pasta contains 43 grams of carbohydrates, whereas a single cup of lentils or chickpeas contains about 35 grams. The amount of carbohydrates in other beans, like pinto or black beans, is similar.

Are lentils lower in carbs than beans? ›

If you are wondering which of these three will deliver the highest protein to carb ratio and the most fiber, then lentils would be your answer. One cup of lentils has more fiber and protein than a cup of white beans with 6 fewer grams of carbs and 23 fewer calories.

How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.

The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein. According to the USDA, a half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.

Beans that are lower in carbs can include peas, green beans, lima beans, and soybeans.

Creating a low-carb/keto dal

Low-carb diets, and particularly keto diets (which restrict carbs to between 25 and 50 grams a day), usually forbid lentils. These little nuggets are too high in carbohydrates and at the same time devoid of fat: the opposite of what you are supposed to eat on a keto diet.

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Toor Dal

Toor dal also provides sustained energy due to its complex carbohydrate content and is a good source of dietary fiber, promoting digestive health.