Toor dal tadka is a classic Indian lentil dish prepared with split pigeon peas and tempered with aromatic spices. It is a staple comfort food served daily in households across the country, typically enjoyed with steamed rice or flatbreads.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe 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 recipe’s values per 100 g):
- Share of the day: the recipe’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 (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). 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 recipe 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 recipe’s values are worked out from its ingredients, whose 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 recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Split pigeon peas (201 g)
- 3 cups Water (710 g)
- 0.5 tsp Turmeric powder (1.2 g)
- Salt, to taste
- 2 tbsp Vegetable oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (10 g)
- 1 medium Onion (150 g)
- 1 medium Tomato (150 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 0.25 cup Fresh Coriander (15 g)
- Ingredients in total: 1.3 kg
- Weight lost in cooking: 97 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Rinse the pigeon peas thoroughly under cold water until the water runs clear.
- Place the peas, water, turmeric, and salt into a pot and cook until soft and creamy; if using a pressure cooker, cook for 3 whistles, or if using a heavy-bottomed pot, simmer covered for 40 minutes.
- Once the lentils are cooked, whisk them lightly with a spoon to achieve a smooth consistency.
- Heat the vegetable oil in a small pan over medium heat.
- Add the cumin seeds and allow them to crackle, then add the minced garlic, grated ginger, and green chillies, sautéing until the raw smell fades.
- Add the chopped onion and cook until it turns soft and golden brown.
- Stir in the chopped tomato and red chilli powder, cooking for about 3 minutes until the tomato is soft and the oil begins to separate from the edges of the spice mixture.
- Pour this tempering mixture over the cooked lentils and stir well to combine.
- Simmer the dal for another 2 minutes, then garnish with fresh coriander leaves before serving.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 269 kcal | 89.5 kcal |
| Protein | 12.6 g | 4.19 g |
| Water | 238 mL | 79.5 mL |
| Sodium | 23.9 mg | 7.97 mg |
| Total Carbohydrates | 37.1 g | 12.4 g |
| Total Fat | 7.92 g | 2.64 g |
| Sugar | 6.27 g | 2.09 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 4.67 mg | 1.56 mg |
| Calcium | 67 mg | 22.3 mg |
| Magnesium | 80.4 mg | 26.8 mg |
| Potassium | 803 mg | 268 mg |
| Iodine | 1.01 mcg | 0.34 mcg |
| Phosphorus | 215 mg | 71.6 mg |
| Zinc | 1.62 mg | 0.54 mg |
| Chloride | 21.5 mg | 7.15 mg |
| Selenium | 4.92 mcg | 1.64 mcg |
| Copper | 0.53 mg | 0.18 mg |
| Fluoride | 0.059 mg | 0.02 mg |
| Manganese | 0.99 mg | 0.33 mg |
| Molybdenum | 60.4 mcg | 20.1 mcg |
| Chromium | 12.7 mcg | 4.22 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.1 g | 0.37 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.73 g | 0.91 g |
| Omega-3 Fatty Acids | 0.15 g | 0.05 g |
| Polyunsaturated Fat | 4.15 g | 1.38 g |
| Omega-6 Fatty Acids | 4 g | 1.33 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.036 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.05 g | 0.68 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.15 g | 3.05 g |
| Soluble Fiber | 2.07 g | 0.69 g |
| Insoluble Fiber | 8.03 g | 2.68 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14 mg | 4.67 mg |
| Folate (B9) | 243 mcg | 80.9 mcg |
| Niacin (B3) | 1.71 mg | 0.57 mg |
| Vitamin A | 33.7 mcg RAE | 11.2 mcg RAE |
| Thiamin (B1) | 0.35 mg | 0.12 mg |
| Vitamin B6 | 0.31 mg | 0.1 mg |
| Riboflavin (B2) | 0.11 mg | 0.037 mg |
| Pantothenic Acid (B5) | 0.75 mg | 0.25 mg |
| Vitamin E | 1.46 mg | 0.49 mg |
| Vitamin K | 19.3 mcg | 6.43 mcg |
| Biotin (B7) | 8.1 mcg | 2.7 mcg |
| Beta-Carotene | 376 mcg | 125 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 52.9 mg | 17.6 mg |
| Leucine | 356 mg | 119 mg |
| Lysine | 289 mg | 96.3 mg |
| Polyphenols | 213 mg | 71 mg |
| Methionine | 72.3 mg | 24.1 mg |
| Oxalates | 15.6 mg | 5.2 mg |
| Threonine | 211 mg | 70.2 mg |
| Tryptophan | 60.9 mg | 20.3 mg |
| Valine | 270 mg | 90.1 mg |
| Flavonoids | 87.9 mg | 29.3 mg |
| Histidine | 344 mg | 115 mg |
| Lutein / Zeaxanthin | 0.48 mg | 0.16 mg |
| Lycopene | 0.96 mg | 0.32 mg |
| Phenylalanine | 303 mg | 101 mg |
| Purines | 55.8 mg | 18.6 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 234 mg | 78 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 92.3 mg | 30.8 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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