Rai Dal
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Rai Dal is highly nutritious as it is rich in protein, healthy fats, and essential minerals like magnesium and iron. It contains antioxidants that protect cells from damage and has anti-inflammatory properties that support overall wellness.
Rai Dal is a powerhouse of nutrients, providing approximately 26g of protein and 36g of fat per 100g. It is an excellent source of omega-3 fatty acids (ALA) and dietary fiber, which aids in digestion and promotes heart health.
While Rai Dal is calorie-dense at 508 calories per 100g, it is typically consumed in very small quantities as a spice. Its high fiber and protein content can help increase satiety, making it a useful flavoring agent in a weight-loss diet.
Yes, Rai Dal is naturally vegan and gluten-free. It is processed from mustard seeds by removing the skin and splitting them, making it a safe choice for individuals with gluten sensitivities or those following a plant-based diet.
Yes, Rai Dal is very keto-friendly. It is high in healthy fats and moderate in protein with relatively low net carbs per serving, making it an ideal spice for adding flavor to ketogenic meals without spiking blood sugar.
Rai Dal is a staple in Indian pickling (achar) because it acts as a preservative and adds a tangy, pungent flavor. It is also used in tempering (tadka) for curries, vegetables, and dals to provide a distinct mustard aroma and crunch.
Rai Dal has a sharp, pungent, and slightly bitter taste similar to mustard seeds but more concentrated. When fermented in pickles or heated in oil, the bitterness mellows into a savory, tangy profile that enhances the dish.
Rai Dal is a versatile ingredient found in cuisines around the world. With 508 calories per 100g and 26.08 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the spice category with complete nutrition information.
View all spice →You can substitute Rai Dal with whole mustard seeds, but the texture will be different. Since Rai Dal is split and skinless, it absorbs flavors more quickly; if using whole seeds, you may want to coarsely grind them to achieve a similar consistency.
Store Rai Dal in an airtight container in a cool, dry, and dark place to prevent its natural oils from turning rancid. If kept away from moisture and heat, it can maintain its quality and potency for 6 to 12 months.
Rai Dal does not need to be washed. While it can be eaten 'raw' in pickles where it softens over time, it is most commonly sautéed in hot oil (tempering) for a few seconds to release its essential oils and reduce its natural bitterness.