How much calories and protein are there in 100g cooked toor dal?

How Much Calories and Protein Are in 100g Cooked Toor Dal? A Traveler’s Guide to Culinary Adventures in India 2025

Why Toor Dal Matters for Travelers in India

Toor dal, also known as pigeon pea or arhar dal, is a cornerstone of Indian cuisine, cherished for its creamy texture, nutty flavor, and nutritional benefits. For travelers, incorporating toor dal into meals offers a budget-friendly, protein-rich way to stay energized while exploring India’s diverse landscapes, from Mumbai’s bustling markets to Kerala’s tranquil backwaters. Here’s why toor dal is a must-try for travelers in 2025.

1. Nutritional Powerhouse

Why: Toor dal provides 9–11g of protein per 100g, supporting muscle repair, per lofoods.fit (2024).
Benefit: Fuel hikes in Himachal Pradesh (₹100 for 4).

2. Budget-Friendly Dining

Why: Toor dal costs ~₹150/kg, with 100g dishes at ~₹50 for 4, per BigBasket (2025).
Benefit: Save on meals to afford experiences like Jaipur’s Amber Fort (~₹500).

3. Cultural Connection

Why: Dal is a staple in 80% of Indian households, per Economic Times (2024).
Benefit: Cooking toor dal in Chennai’s homestays fosters bonds with locals, per Journal of Culinary Anthropology (2023).

4. Culinary Versatility

Why: Toor dal shines in dal tadka, sambar, and khichdi, per The Spruce Eats (2024).
Benefit: Adapt recipes in Goa’s beachside kitchens (~₹1,000/day) for diverse flavors.

How Much Calories and Protein Are in 100g Cooked Toor Dal?

Toor dal is a nutrient-dense legume, but its caloric and protein content varies based on preparation. Below, we detail its nutritional profile, drawing on web sources and Indian cooking practices as of May 20, 2025.

Nutritional Breakdown

Calories:
- Range: 107–203 kcal per 100g cooked toor dal.
- Sources:
  - clearcals.com (2025): 107 kcal for plain toor dal (100g).
  - Quora (2018): 203 kcal, citing carbs (39g), fat (1g), and fiber.
  - tarladalal.com (2020): 143 kcal per serving (with onions, tomatoes).
  - snapcalorie.com (2025): 194 kcal per 100g (250g = 485 kcal).
- Variation: Recipes with ghee (~45 kcal/tsp) or tadka increase calories, per clearcals.com (2025).
Protein:
- Range: 9–11g per 100g cooked toor dal.
- Sources:
  - panchamrit.co.in (2024): 9g protein per 100g.
  - Quora (2018): 11g protein, noting incomplete amino acids.
  - truemeds.in (2025): 11g protein per cup (~100g).
- Note: Toor dal’s protein is incomplete; pair with rice or chapati for complete amino acids, per @raghurajs_hegde on X (2022).
Other Nutrients:
- Carbs: 39–69% (e.g., 39g in Quora, 69% in clearcals.com).
- Fat: 1–4% (e.g., 1g in Quora, 4% in clearcals.com).
- Fiber: High, aiding digestion, per lofoods.fit (2024).
- Vitamins/Minerals: Folate, thiamine, iron, magnesium, per panchamrit.co.in (2024).

Factors Affecting Nutrition

Preparation: Boiled toor dal (107 kcal) has fewer calories than tadka with ghee (150–200 kcal), per clearcals.com (2025).
Serving Size: 100g is ~1 small cup; larger servings (e.g., 250g) yield 485 kcal, per snapcalorie.com (2025).
Additives: Spices, oils, or vegetables (onions, tomatoes) alter calories, per tarladalal.com (2020).
X Sentiment: Posts like @akshayji10 note toor dal’s 7–9g protein per 100g, emphasizing pairing with grains for complete proteins (X, 2025).

Cooking Tips for Travelers

Soak First: Soak toor dal 30 minutes to reduce cooking time and enhance digestion, per sathvafoods.com (2025).
Pressure Cook: Use a pressure cooker (3 whistles) for quick prep (~15 minutes), per tarladalal.com (2020).
Portion Control: Use 100g (~₹15) for 2–4 servings, keeping meals under ₹50, per BigBasket (2025).
Pairings: Combine with rice (~87 kcal/cup) or chapati for complete proteins, per truemeds.in (2025).
Football Tie-In: Serve dal chawal at ISL match potlucks (e.g., Mumbai City FC, ~₹150 tickets), per Indian Super League (2025).

Conclusion

100g of cooked toor dal provides 107–203 kcal and 9–11g protein, depending on preparation, with plain boiled dal at the lower end and tadka at the higher end. Its high fiber and nutrients make it ideal for travelers seeking healthy, affordable meals in India.

A 7-Day Culinary and Cultural Travel Plan with Toor Dal

This 7-day plan guides travelers to cook toor dal, explore foodie hubs, and blend culinary adventures with India’s road trip and football culture in May 2025, offering a nutritious and immersive experience.

Day 1–2: Source Toor Dal and Plan Recipes

Goal: Acquire toor dal and identify foodie destinations.
Strategy:
- Buy Toor Dal: Purchase organic toor dal (~₹150/kg) from BigBasket or Mumbai’s Crawford Market, per Zomato (2024).
- Plan Recipes: Prepare dal tadka (₹80 for 4) using 100g dal, per The Spruce Eats (2024).
- Football Tie-In: Cook dal chawal for a Mumbai City FC match (~₹150 tickets, Mumbai Football Arena). Book via BookMyShow.
Travel Tip: Work from Mumbai’s WeWork (₹300/month) for secure orders. Budget ₹1,000 for Airtel SIM (5 GB).

Day 3–4: Cook Toor Dal and Explore Markets

Goal: Use toor dal in dishes and engage with food culture.
Strategy:
- Cook Dishes: Make dal fry (₹800/night) or sambar (~₹80 for 4), per Food & Wine (2024).
- Visit Markets: Buy spices (~₹50) at Chennai’s Mylapore Market to pair with toor dal, per TripAdvisor (2025).
- Football Bonding: Share dal recipes at Chennaiyin FC fan meetups (₹150 tickets, Jawaharlal Nehru Stadium).
Travel Tip: Stay near Marina Beach (e.g., Taj Coromandel, ~₹8,000/night). Carry a portable charger (Anker, ~₹2,000) for market visits. Use UPI (Google Pay) for payments.

Day 5–6: Manage Costs and Deepen Immersion

Goal: Optimize cooking expenses and connect with locals.
Strategy:
- Budget Cooking: Use 100g toor dal (₹50/meal for 4) to save ~₹500/month, per Zomato (2024).
- Store Dal: Keep in airtight containers (~₹200) to maintain freshness, per sathvafoods.com (2025).
- Football Engagement: Volunteer at Mohun Bagan fan events in Kolkata (₹500/day). Serve toor dal dishes.
Travel Tip: Book trains via IRCTC (~₹500 Sleeper Class) to Hyderabad for food markets. Check X for recipe ideas, treating posts as inconclusive.

Day 7: Plan for Ongoing Culinary Adventures

Goal: Sustain toor dal cooking and explore more foodie hubs.
Strategy:
- Track Expenses: Log cooking costs in Mint to stay within ₹2,000 monthly food budget. Plan 2–3 toor dal dishes/week (~₹50/meal).
- Network: Join Zomato foodie groups (~₹200 membership) to discover recipes in Lucknow. Share toor dal tips with locals.
- Football Culture: Attend Shillong Lajong matches (₹200 tour). Cook dal tadka for fans.
- Future Plans: Visit Chennai Food Festival (~₹300 entry) for toor dal demos, per Swiggy (2024).
Travel Tip: Shop at BigBasket in Bangalore (~₹150/kg) for toor dal. Use TripAdvisor for market reviews.

Safety and Practical Considerations

Food Safety: Cook toor dal thoroughly (boiling 6 months), per sathvafoods.com (2025).
Allergies: Confirm no legume allergies before cooking for groups, per Healthline (2024).
Crowd Safety: ISL matches draw 20,000+ fans; avoid crowded exits and carry minimal cash (~₹2,000), per Times of India (2025).
Data Security: Public Wi-Fi in markets risks theft; use NordVPN (~₹300/month), per Journal of Cybersecurity (2019).
Scams: Buy toor dal from trusted vendors (BigBasket, Amazon India); avoid unverified street products, per Economic Times (2024).

Top Indian Destinations for Toor Dal Cooking and Football Culture in 2025

These foodie and football-centric cities offer immersive experiences for travelers in May 2025.

1. Mumbai, Maharashtra (Culinary and Football Hub)

Why Visit: Crawford Market and Mumbai City FC, with 5G (~₹1,000 for 10 GB), per Zomato (2024).
Cooking Tip: Make dal tadka (~₹50 for 4, 107 kcal/100g) at Colaba stalls, per The Spruce Eats (2024).
Football Tip: Watch Mumbai City FC (₹200), per Indian Super League (2025).
Activities: Gateway of India, Marine Drive, Juhu Beach.

2. Chennai, Tamil Nadu (Coastal and Culinary Hub)

Why Visit: Mylapore Market and Chennaiyin FC, with affordable living (~₹20,000/month), per Zomato (2024).
Cooking Tip: Prepare sambar (~₹80 for 4, 9g protein/100g) at Marina Beach hostels, per Food & Wine (2024).
Football Tip: Watch Chennaiyin FC (₹500/day).
Activities: Marina Beach, Kapaleeshwarar Temple, Fort St. George.

3. Bangalore, Karnataka (Tech and Foodie Hub)

Why Visit: BigBasket outlets and Bengaluru FC, with co-working spaces (~₹500/day), per Swiggy (2024).
Cooking Tip: Cook khichdi with toor dal (~₹60 for 4, 107 kcal/100g) at MG Road cafes, per Bon Appétit (2024).
Football Tip: Attend Bengaluru FC games (₹500).
Activities: Cubbon Park, MG Road, Nandi Hills.

4. Kolkata, West Bengal (Cultural and Football Hub)

Why Visit: Mohun Bagan’s 60,000+ fans and New Market, per Kolkata Football (2025).
Cooking Tip: Make dal fry (~₹50 for 4, 9–11g protein/100g) at Park Street, per The Spruce Eats (2024).
Football Tip: Attend ISL matches (₹100).
Activities: Victoria Memorial, Park Street, Howrah Bridge.

5. Hyderabad, Telangana (Biryani and Foodie Hub)

Why Visit: Charminar markets and emerging football scene, with 5G (~₹1,000 for 10 GB), per Swiggy (2024).
Cooking Tip: Prepare toor dal soup (~₹60 for 4, 107 kcal/100g) at Laad Bazaar, per MasterClass (2023).
Football Tip: Volunteer at AIFF leagues (₹200).
Activities: Charminar, Golconda Fort, Hussain Sagar Lake.

Practical Tips for Toor Dal Cooking Travelers in India

1. Pack a Foodie Travel Kit

Essentials: Smartphone, VPN, portable charger, airtight container (₹150/kg).
Tip: Use a tablet (₹150 coffee).

2. Overcome Connectivity Barriers

Why: Rural areas (e.g., Shillong) lack Wi-Fi, per Journal of Travel Medicine (2019).
Tip: Buy toor dal in urban hubs like Chennai. Use BigBasket offline for orders.

3. Budget-Friendly Cooking

Cost: Toor dal (₹1,000 for 5 GB), hostels (~₹800/night).
Tip: Use 100g dal (₹50/meal). Use Swiggy discounts (~10%).

4. Stay Sustainable

Eco-Friendly: Buy bulk toor dal (~₹150/kg) to reduce packaging, per 24mantra.com (2020).
Tip: Cook at eco-friendly hostels in Goa (~₹1,000/night), per Zomato (2024).

5. Engage with Food and Football Communities

Why: Locals share recipe tips, per Tourism Management (2017).
Tip: Join Zomato groups (₹200) for dal and match insights.

Common Questions About Toor Dal Nutrition

1. How Many Calories in 100g Cooked Toor Dal?

107–203 kcal, depending on preparation (plain: 107 kcal, tadka: up to 203 kcal), per clearcals.com (2025).

2. How Much Protein in 100g Cooked Toor Dal?

9–11g, incomplete unless paired with grains, per panchamrit.co.in (2024).

3. Is Toor Dal Good for Weight Loss?

Yes, low calories (107 kcal/100g) and high fiber keep you full, per truemeds.in (2025).

4. Where to Buy Toor Dal in India?

BigBasket, Amazon India, or markets like Mumbai’s Crawford (~₹150/kg), per Zomato (2024).

5. How to Cook Toor Dal for Maximum Nutrition?

Soak 30 minutes, pressure cook, and pair with rice for complete proteins, per sathvafoods.com (2025).

Global and Indian Perspectives on Toor Dal

Cultural Role: Toor dal is consumed in 700–800 million Indian meals daily, per Economic Times (2024).
Sentiment on X: Users like @akshayji10 highlight toor dal’s 7–9g protein but stress pairing with cereals (X, 2025).
Industry Outlook: India’s pulse market will grow 8% by 2030, with toor dal leading, per Swiggy (2024).

Conclusion: Savor Toor Dal, Explore India in 2025

With 107–203 kcal and 9–11g protein per 100g, cooked toor dal is a nutritious, budget-friendly staple for travelers in India. This 7-day plan—covering toor dal sourcing, recipe creation, budget cooking, and football culture—empowers nomads to craft healthy meals while diving into India’s vibrant scenes. Explore hubs like Mumbai, Chennai, or Hyderabad in May 2025, using BigBasket for toor dal and joining ISL fan clubs for match-day bonding. Whether cooking dal tadka in Kolkata or cheering for Bengaluru FC, toor dal fuels your Indian adventure with flavor and nutrition.

Call to Action: Share your favorite toor dal recipes or Indian foodie spots in the comments! Subscribe for more culinary and travel guides for 2025. Follow us on X for real-time food and football updates. Cook smart, travel far!