Mixed dry dal is a blend of split pulses. Typically lentils, mung beans, and split peas — with 24 g protein and 15 g fiber per 100 g dry. A 31-RCT meta-analysis of non-soy legumes (Shaygantabar et al., Nutr Rev 2025) found LDL −3.48 mg/dL and improved blood lipid profile. Cooked weight runs ~2.5× the dry weight. Log cooked.
How should I track Dal, mixed, dry?
Dal, mixed, dry is high in fiber. When tracking Dal, mixed, dry, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.