Parry's Toor Dal Unpolished
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (21.7g per 100g)
- +Green flag: High fibre (9.1g)
- +Green flag: No added sugar
Ingredients, decoded
1 listed- Toor Dal
Our take
CleanPlate reviewUnpolished toor dal: 21.7 g protein, iron declared
Parry's Toor Dal Unpolished is a 1 kg pack of split pigeon peas. The panel is printed per 100 g with a 30 g serve column.
CleanPlate scores it BA1. The B for nutrition reflects 21.7 g protein, 9.1 g fibre and natural iron per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by toor dal), and almost no additives. The 1 for risk is low: sodium, free sugar and saturated fat are all modest (sodium 18 mg, free sugar 0 g, saturated fat 0.1 g per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packHolds
“Rich in Protein”
21.7 g per 100 g is above the 11 g high line.
- On the packHolds
“Good Source of Iron”
3.9 mg is about 20% of the 19 mg RDA, above the 15% source line.
- On the packHolds
“Rich in Dietary Fibre”
9.1 g per 100 g is above the 6 g high line.
How BA1 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Good nutrient density
- Protein
- 21.7 g
- Fibre
- 9.1 g
- Vitamins and minerals
- Calcium, Iron
- Energy
- 322 kcal
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.
Clean, minimally processed
- Base
- Toor Dal
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Clean
- Added sugar
- 0 g
- Sodium
- 18 mg
- Saturated fat
- 0.1 g
- Trans fat
- 0 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Toor dal.
Per 100 g: 322 kcal, 1.6 g fat of which 0.1 g saturated, 2.1 g sugar of which 0 g added, 9.1 g fibre, 21.7 g protein, 18 mg sodium. Only one panel version exists; the same panel repeats on the promo cards. Atwater is 340 kcal against 322 declared (5.7% over).
Ingredients to watch
- Protein and fibreFine
21.7 g protein and 9.1 g fibre per 100 g.
- Iron and calciumFine
3.9 mg iron and 71.7 mg calcium per 100 g.
- Risk nutrientsFine
Sodium 18 mg and saturated fat 0.1 g.
Common misconceptions
Myth: "Dal is just carbohydrate"
Protein is 21.7 g per 100 g.
Myth: "Iron from dal is fully absorbed"
Plant iron is absorbed poorly; the score credits it at 35%.
How often, and how
- Healthy adultsDaily
- ChildrenDaily
- Diabetes or prediabetesA good choice
Smarter ways to eat it
Add vitamin C
Lemon or tomato in the tadka helps iron absorption.
Pair with a grain
Rice or roti completes the protein.
Common questions
Is Parry's Toor Dal Unpolished healthy?
Parry's Toor Dal Unpolished scores BA1 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. We found no major red flags on its label. On the plus side: High protein (21.7g per 100g); High fibre (9.1g); No added sugar.
What does the BA1 score mean?
The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (1) grades risk nutrients (sugar, sodium, saturated fat): clean.
Last reviewed October 19, 2026. Scored with the CleanPlate method from the published label.
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- +Green flag: High fibre (10.1g)
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