Mash Ki Dal
Whole black gram lentils slow-cooked with aromatics until creamy, tempered with ghee and spices. Richer and creamier than yellow dal, mash ki dal is a winter comfort staple in Pakistani homes.
295kcal
Calories
14g
Protein
34g
Carbs
9g
Fat
About Mash Ki Dal
A staple of Pakistani cooking, Mash Ki Dal has been enjoyed for generations and remains a favourite across Pakistani and South Asian households. It is traditionally made with key ingredients such as Whole urad dal, Onion, Tomatoes, Ginger, Garlic, and prepared by soaked whole urad dal slow-cooked with onions and spices until very thick and creamy..
A 250g serving of Mash Ki Dal delivers 295 calories, or 118 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Mash Ki Dal per 250g is as follows: 14g protein, 34g carbohydrates, and 9g fat, with 7g of dietary fibre and 3g of sugars. This balanced macronutrient distribution makes Mash Ki Dal a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance. The generous fibre content of 7g supports healthy digestion, promotes gut health, and helps regulate blood sugar levels — a notable benefit for people managing diabetes or following a high-fibre diet.
Mash Ki Dal has a low glycemic index of 28, which means it causes a slow, gradual rise in blood sugar levels after consumption. Low GI foods are especially beneficial for people with type 2 diabetes, insulin resistance, or those seeking sustained energy without energy crashes. Including low-GI foods like Mash Ki Dal in a Pakistani diet plan can help regulate appetite and improve metabolic health over time.
The sodium content of Mash Ki Dal is 420mg per serving — a moderate amount that fits comfortably within the recommended daily limit of 2,300mg for most healthy adults.
Use DesiCalorie's free Pakistani calorie calculator to track Mash Ki Dal alongside hundreds of other desi foods and stay on top of your daily nutrition goals.
Nutrition Facts
Per 250g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Soaked whole urad dal slow-cooked with onions and spices until very thick and creamy.
Calorie Comparison
vs. similar Pakistani dishes
Healthiest in this cuisine
Mash Ki Dal has the fewest calories among these Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Mash Ki Dal
Mash Ki Dal contains 295 calories per serving (250g). It provides 14g protein, 34g carbohydrates, and 9g fat. Per 100g, it contains approximately 118 calories.
Per serving, Mash Ki Dal contains: 14g protein, 34g carbohydrates (including 7g dietary fiber), and 9g total fat (2g saturated fat). Sugar content: 3g. Total: 295 kcal.
Mash Ki Dal can fit into a weight loss plan with appropriate portion sizes. At 295 calories per serving with 14g protein and 9g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Mash Ki Dal has a glycemic index of 28, which is classified as Low. Low GI foods (55 or below) cause a slow, gradual rise in blood sugar — ideal for sustained energy and diabetes management.
Mash Ki Dal has a Low glycemic index of 28, making it a relatively diabetes-friendly option as it causes a slow rise in blood sugar. However, total carbohydrate intake (34g per serving) still matters — monitor portions and always consult your healthcare provider for personalized guidance.
Mash Ki Dal is well-suited for any meal, but especially for dinner or a late-afternoon meal. Its Low glycemic index (28) means it releases energy slowly, keeping you full without causing blood sugar spikes. The 14g of protein per serving also supports overnight muscle recovery.
Mash Ki Dal contains 420mg of sodium per serving — a moderate amount. Most healthy adults can include it as part of a balanced diet. Those managing blood pressure should monitor overall daily sodium intake.
Mash Ki Dal is traditionally made with: Whole urad dal, Onion, Tomatoes, Ginger, Garlic, Ghee, Cumin, Coriander, Dried chilies, Salt. It is prepared by soaked whole urad dal slow-cooked with onions and spices until very thick and creamy..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.