Looking for an Indian Food Calorie Calculator?
Pressure cook and mash the dal
Pressure cook toor dal with turmeric, salt and oil. Add 3 cups of water and pressure cook for 5 whistles. once the pressure settles down, mash the dal using a whisk.
Garlic dal tadka
Garlic dal tadka has 141.3 calories per serving (1 Small Cup) — that's 140.8 calories per 100g. It provides 6g protein, 14.6g carbs, and 6.6g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.4g 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 Garlic dal tadka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories141.3 kcal
- Carbs14.6 g (58.4 kcal)
- Protein6.0 g (23.9 kcal)
- Fats6.6 g (59.0 kcal)
Nutrition Label
Garlic dal tadka
- Serving Size1 Small Cup (100 g)
- Calories141.3 kcal
- Carbs14.6 g
- Fiber4.4 g
- Sugar0.8 g
- Protein6.0 g
- Fat6.6 g
- Saturated fat3.3 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat0.7 g
- Cholesterol12.7 mg
- Sodium336.3 mg
Nutrition per 100g
- Calories140.8 kcal
- Carbs14.6 g
- Fiber4.4 g
- Sugar0.8 g
- Protein5.9 g
- Fat6.5 g
- Cholesterol12.7 mg
- Sodium335.2 mg
1 serving = 100.3g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Red gram dal
60 Grams
Lemon juice
2 Tea Spoon
Coriander leaves
30 Grams
Garlic small clove
5 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Saute the spices
In a large kadai heat 1 tbsp ghee and splutter 1 tsp cumin and pinch hing. Also add clove garlic, chilli and ginger paste. saute well. additionally, add turmeric and chilli powder. Saute on low flame.
3
Cook the dal
Now add pressure cooked toor dal and mix well. Adjust the consistency by adding ½ cup water or more. Simmer for 2 minutes or until dal absorbs flavour. furthermore, add 2 tbsp coriander and lemon juice. Mix well.
4
Tempering
Now in a small Kadai, heat ghee and saute mustard seeds, clove garlic, hing, dried red chilli. Turn off the flame and add chili powder, and coriander. Mix well. Pour the tempering over dal and mix well. Finally, enjoy lagoon dal tadka with jeera rice.
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
Health Goals Suitability
Weight Loss
At just 141.3 kcal per serving, this is an excellent choice for weight management. The 4.4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6g 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.
Heart Health
Low cholesterol (12.7mg) and low saturated fat (3.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (30) with 4.4g 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.
Thyroid
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.
Portion Guidance
Weight Loss
1 Small Cup (~100.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Garlic dal tadka stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (282.5-423.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Garlic dal tadka contains 141.3 kcal (6g protein, 14.6g carbs, 6.6g fat). That's 140.8 kcal per 100g. You can track exact portions in the Hint app.
At just 141.3 kcal per serving, this is an excellent choice for weight management. The 4.4g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4.4g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Garlic dal tadka has 6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Garlic dal tadka is light enough for dinner at 141.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Garlic dal tadka 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 4.4g 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.
Scientific References
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
