Also called: boiled pigeon peas, cooked yellow split pigeon peas, arhar dal (boiled), tuvar dal (boiled), split pigeon peas, arhar dal, tuvar dal, thuvaram paruppu, kandi pappu, toor dal, अरहर दाल, ارہر دال, অড়হর ডাল, tuvaram paruppu, துவரம் பருப்பு, కంది పప్పు, ਅਰਹਰ ਦਾਲ, tuver dal, તુવેર દાળ, तूर डाळ, togari bele, ತೊಗರಿ ಬೇಳೆ, thuvara parippu, തുവര പരിപ്പ്, Tuuru daaru, トゥールダール, Thua toor, ถั่วทูร์, Adas at-tur, عدس التور, Goluboy gorokh, Голубиный горох, Holubyy horokh, Голубиний горох, tu er dou, 木豆, tuer dal, 투어 달, τούρ νταλ, ቱር ዳህል, ubli hui arhar dal, उबली हुई अरहर दाल, ابلی ہوئی ارہر دال, sheddho arhar dal, সেদ্ধ অড়হর ডাল, ventha thuvaram paruppu, வெந்த துவரம் பருப்பு, udikina kandi pappu, ఉడికిన కంది పప్పు, ubli hui arhar di dal, ਉਬਲੀ ਹੋਈ ਅਰਹਰ ਦੀ ਦਾਲ, bafeli tuver dal, બાફેલી તુવેર દાળ, shijleli tur dal, शिजलेली तूर डाळ, benda togari bele, ಬೆಂದ ತೊಗರಿ ಬೇಳೆ, vevichathu thuvarapparippu, വേവിച്ച തുവരപ്പരിപ്പ്, adas asfar masluq, عدس أصفر مسلوق, lapeh-ye parde jushideh, لپه پخته شده, shidhdho arhar dal, সিদ্ধ অড়হর ডাল, vevvaitha thuvaram paruppu, வேகவைத்த துவரம் பருப்பு, udikinchina kandi pappu, ఉడికించిన కంది పప్పు, ਉਬਲੀ ਹੋਈ ਅਰਹਰ ਦਾਲ, ukadleli tur dal, उकडलेली तूर डाळ, begisida togari bele, ಬೇಯಿಸಿದ ತೊಗರಿ ಬೇಳೆ, vevichathu thuvara parippu, വേവിച്ച തുവര പരിപ്പ്, zhude tu dou, 煮的木豆, ni-ta kigendou, 煮たキマメ, sam-eun tudu, 삶은 비둘기콩, tua thoor tom, ถั่วทูร์ต้ม, vrasta pigeonia, βραστά μπιζέλια, adass majlouq, عدس مسلوق, lapeh-ye pookhte, لپه پخته, tefal yechew, የተቀቀለ የአተር ክክ, vareniy goluboy goroh, вареный голубиный горох, vareniy holubyy horokh, варений голубиний горох
One serving (200 g) is high in fibre, folate and protein.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Toor dal (boiled)
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