Chana Dal / Bengal Gram (Split, Dried, Boiled, Drained, India)
Legumes & Tofu · Legumes
Chana dal, labelled Bengal gram in the Monash app's India entry, is low FODMAP at 53 g after boiling and draining. A 63 g serving is moderate, while 180 g is high. The entry specifies split, dried pulses prepared by boiling, with their cooking liquid removed.
Serving sizes for chana dal / bengal gram (split, dried, boiled, drained, india)
Chana dal, India entry: 53 g low, 63 g moderate, 180 g high. These are boiled, drained weights, not dry-packet amounts.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 180 g | Fructans 0.3 g | |
| 1/4 cup | 53 g | GOS 0.09 g | |
| 1/3 cup | 63 g | GOS 0.11 g |
Breakdown for 1 cup
Is chana dal / bengal gram (split, dried, boiled, drained, india) low FODMAP?
At 63 g, GOS is amber; at 180 g, both GOS and fructans are red. Chana dal is not a universal serving reference for every food called dal. Toor dal is green at 36 g in its separate boiled, drained entry, while chana dal is green at 53 g. Match the type of pulse before using either set of numbers.
Chana Dal / Bengal Gram (Split, Dried, Boiled, Drained, India) and IBS: what to know
The word dal can refer to an ingredient or a finished dish, which can make a food diary ambiguous. Record chana dal as split Bengal gram and note the cooked portion if you are comparing your response to meals. The 53 g green result covers the drained pulse component; it does not automatically rate a restaurant dhal with seasoning and retained cooking liquid.
Gut-friendly ways to eat chana dal / bengal gram (split, dried, boiled, drained, india)
Confirm that your packet contains split Bengal gram, then follow its cooking directions. Drain the cooked chana dal and weigh it before adding a portion to an individual rice or vegetable dish. If following a recipe that simmers the pulse directly into its sauce, treat that as a different preparation from the drained reference.
Frequently asked questions
Is Bengal gram the chana dal covered here?
Yes. The checked entry names Chana Dal / Dahl (bengal gram) and specifies a split pulse, dried then boiled and drained.
Can I replace chana dal with toor dal using the same portion?
Check the toor-dal guide first. Its listed low amount is 36 g, compared with 53 g for chana dal, so the same weight does not establish the same rating.
Is 53 g of dry chana dal the low serving?
The low reference is 53 g of the cooked, drained pulse. It is not a dry measure and does not provide a fixed dry-to-cooked conversion.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Chana Dal / Dahl (bengal gram), pea, split, dried, boiled, drained” checked directly on 27 September 2026. Portion weights, traffic-light ratings and the FODMAP groups described in this guide were verified in the app. This check does not validate numerical FODMAP concentration estimates elsewhere in the catalogue.