Dal Bati Churma has 202.8 calories per serving (1 Small Cup) — that's 182.6 calories per 100g. It provides 6.8g protein, 33.6g carbs, and 4.5g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, heart health, PCOS. The 6.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Dal Bati Churma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 111.1g
Cooking time: 10 minutes
Serves: 8 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Dal Bati Churma | Amritsari paruppu | Dal amritsari | Chole ki dal |
|---|---|---|---|---|
| Calories | 202.8 kcal | 125.5 kcal | 125.5 kcal | 123.5 kcal |
| Carbs | 33.6 g | 10.5 g | 10.5 g | 13 g |
| Protein | 6.8 g | 4 g | 4 g | 5.3 g |
| Fat | 4.5 g | 7.5 g | 7.5 g | 5.6 g |
| Fiber | 6.6 g | 4.1 g | 4.1 g | 4.4 g |
| Sugar | 4.5 g | 1.3 g | 1.3 g | 1.5 g |
| Sodium | 226.9 mg | 220.6 mg | 220.6 mg | 308.1 mg |
| Cholesterol | 8.6 mg | 16.5 mg | 16.5 mg | 11.6 mg |
At 202.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Low protein content (6.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Low cholesterol (8.6mg) and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Low GI (30) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~111.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~111.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~111.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~111.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Dal Bati Churma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (405.6-608.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
One serving of Dal Bati Churma contains 202.8 kcal (6.8g protein, 33.6g carbs, 4.5g fat). That's 182.6 kcal per 100g. You can track exact portions in the Hint app.
At 202.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Dal Bati Churma has 6.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Dal Bati Churma at 202.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Dal Bati Churma is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (30) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
