Toor Dal: Uses, Benefits, Side Effects & More!

Introduction

Toor dal or pigeon peas is a common legume found in Indian kitchens. It is known by many different names in different parts of India, such as Arhar dal in Hindi, Adhaki in Sanskrit, and Tur in Bengali. This dal is rich in essential nutrients and said to have several health benefits. It is a great source of proteins and fibres while being low in calories¹. Thus, Toor dal forms an important component of Indian cooking and is a staple food particularly among vegetarians in India.  

In this blog, we will discuss the nutritional value, potential health benefits and side effects of Toor dal. We’ll also share how this dal can be included as a healthy option in a delicious yet balanced meal.  

Nutritional Value of Toor Dal

Toor dal is rich in the nutrients given below²: 

• Protein: 22.86 g (per 100 g serving) 
• Carbohydrates: 62.86 g (per 100 g serving) 
• Fat: 1.43 g (per 100 g serving) 
• Calcium: 57 mg (per 100 g serving) 
• Fibre, Total Dietary: 17.1 g (per 100 g serving) 
• Sodium: 86 mg (per 100 g serving) 
• Iron: 3.09 mg (per 100 g serving) 
• Sugars: 2.86 g (per 100 g serving) 
• Energy: 343 kcal (per 100 g serving) 

Potential Health Benefits of Toor Dal

1. Toor dal is beneficial for diabetics

Toor dal is rich in protein that might help avoid type 2 diabetes. It is found that in patients with diabetes, regular intake of Toor dal may help lower their blood sugar levels³. 

2. Toor dal may help balance cholesterol levels

Toor dal may also help regulate blood cholesterol. It may ​show a ​decrease in total cholesterol and LDL (bad cholesterol) due to its antioxidant activity and high fibre content³.^   

While the information on its antidiabetic and hypolipidemic effects requires more human trials, it seems to be a healthy natural way to improve your blood sugar and cholesterol levels. Yet, it is advisable to speak to your concerned doctors before incorporating Toor dal in your routine especially if you have any medical issues. 

Over the years, I have observed that water extract of ​Toor​ dal may have​ a​ potential in improving systolic and diastolic blood pressure in spontaneously hypertensive rats. It is believed that certain components in these extracts may have a beneficial effect on blood pressure regulation¹¹.

Dr. Rajeev Singh, BAMS

3. Toor dal can help with wound healing

The anti-inflammatory activity of Toor dal may help to reduce inflammation in the wounded tissue and activate tissue formation. Thus, it potentially helps in the re-modelling of tissues^4,5.  

5. Tool dal can be good for liver health

Some studies⁶ have shown that extract of Toor dal leaves can have protective effects on the liver. It can help in fighting jaundice and alcohol-induced liver damage⁵. 

6. Toor dal may help with weight management

Due to its high fibre and protein and low-calorie content, it can keep you full for longer and avoid cravings. Moreover, it affects gastric and pancreatic enzyme secretion that can help supporting your weight loss efforts⁷. 

7. Potential use of Toor dal in malaria

The leaves of Toor dal consist of a component called chalcone. Chalcone is an active compound that may have anti-malarial benefits. Also, as Toor dal is rich in iron and protein, it can help deal with anaemia and tissue damage caused by malaria⁸. However, remember these conditions should be diagnosed and treated by a doctor. Natural remedies must only be used as an adjunct and never replace medical treatment. 

8. Other potential benefits of Toor dal

Toor dal (the seeds), its flowers, and leaves can be used to prepare tea that ​might help for soothing inflammation and blood disorders. Toor dal tea made using its flower may be helpful for upper respiratory infections and pain. Toor dal is also said to have antimicrobial properties, so its tea using leaves may help to overcome yellow fever, cough, fever, urinary tract infections, and ulcers⁵.   

Although studies show the benefits of Toor dal in different health conditions, there is a need for further studies to establish the true extent of its the benefits on human health. Furthermore, every person may respond differently to these herbs. Therefore, it is important to consult a doctor before using Toor dal for any medical condition. 

Based on my experience, I have found that toor dal, known for its hepatoprotective function, has the potential to up-regulate and counteract the inflammatory process in the liver. This potential mechanism could help minimize liver damage, delay disease progression, and reduce complications¹¹.  

Dr. Smita Barode, B.A.M.S, M.S.

How to Use Toor Dal?

Toor dal can be cooked and consumed with cereals for a wholesome meal. It can be made into a soup or used as Toor dal flour for added taste. Toor dal leaves can be used to make tea which can have potential health benefits as discussed above. Moreover, toot dal leaves can be ground to make a paste and used as topical application for its antimicrobial and inflammatory properties. However, remember to consume in moderate quantities. It is advisable to consult your doctor before taking ​Toor​ dal more than food dosage. Your doctor will examine you thoroughly and advise you on the dose and form accordingly.  

In addition, we recommend you do not replace or discontinue your ongoing medications with any ayurvedic or herbal preparations without seeking the medical advice of a doctor. 

Side Effects of Toor Dal

Usually, Toor dal consumption in moderate quantities in diet is safe. Yet, individuals may respond differently and some side effects may occur in some. These include^:  

• Allergic reactions: Scratching or hives or respiratory illness⁹   
• Gastrointestinal tract inflammation due to allergic reactions⁹    
• Digestive issues such as Bloating
• Toor dal may interact with phenolic compounds¹⁰

Care should be taken, especially by pregnant women and lactating mothers while taking Toor dal. Also, extra caution should be taken while giving it to children and elderly individuals. 

If you notice any reactions after consumption in any form or its topical application, seek immediate medical attention. Consult your physician; they will be able to identify the cause and treat it effectively. 

In my experience, I have come across cases where Toor dal has been used as a remedy for controlling sickle cell anaemia. It is believed that Toor dal may help in managing the sickling of red blood cells in individuals with sickle cell disease¹¹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion

Toor dal is a common food item used in Indian cooking. Toor dal is rich in nutrients and is said to have potential benefits for regulating blood sugar and cholesterol levels, weight management and anti-inflammatory and antimicrobial properties. But remember, it may have side effects in some individuals. As it is loaded with protein, people with digestive disorders or other medical conditions must exercise precaution while consuming it in excess. Consult a doctor before consuming Toor dal in more than food quantity. Although in ayurvedic practises, Toor dal is used for several conditions, however, medical treatment is the cornerstone to treat these and home remedies like Toor dal should only be used as adjunct.  

Frequently Asked Questions (FAQs)

References

1. Pal D, Mishra P, Sachan N, Ghosh A. Biological activities and medicinal properties of Cajanus cajan (L) Millsp. J Adv Pharm Technol Res. 2011; 2:207. Available from: https://doi.org/10.4103/2231-4040.90874  
2. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Internet]. 2019 [cited 2025 Jun 2]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/565000/nutrients   
3. Roosdiana A, Fitri Hendrawan V, Wulandari M, Ariviani S, Affandi DR, Listyaningsih E, et al. The potential of pigeon pea (Cajanus cajan) beverage as an anti-diabetic functional drink. IOP Conf Ser: Earth Environ Sci. 2018;102:12054. Available from: https://doi.org/10.1088/1755-1315/102/1/012054  
4. Motiwala MN, Gupta RA, Dumore NG, Danao KR. In vivo wound healing activity of Cajanus cajan on burn wound model in mice by regulating antioxidant and inflammatory mediators. J Pharm Care Health Syst. 2015;02:5. Available from: https://www.longdom.org/proceedings/in-vivo-wound-healing-activity-of-cajanus-cajan-on-burn-wound-model-in-mice-by-regulating-antioxidant-and-inflammatory-mediators-30322.html  
5. Saxena KB, Kumar RV, Sultana R. Quality nutrition through pigeonpea-a review. Health 2010;2:1335–44. Available from: https://doi.org/10.4236/HEALTH.2010.211199.  
6. Jadhav GS, Pawar DV, Patil PY, Kakade RT. Application of Cajanus cajan in treatment of jaundice. J Emerg Technol Innov Res. 2024 Apr [cited 2025 Jun 2];11(4):e128. Available from: https://www.jetir.org/papers/JETIR2404415.pdf  
7. Sharma S, Chaudhary M, Sharma D, Rani A. Evaluation of Anti-obesity Activity of n-hexane and Methanolic Extracts of Cajanus cajan Linn. Seeds Using Enzymatic Methods. Ind. J. Pharm. Edu. Res. 2023;57(3s):s718-23. Available from: https://archives.ijper.org/sites/default/files/IndJPhaEdRes-57-3s-718.pdf 
8. Ajaiyeoba EO, Ogbole OO, Abiodun OO, Ashidi JS, Houghton PJ, Wright CW. Cajachalcone: An Antimalarial Compound from Cajanus cajan Leaf Extract. J Parasitol Res. 2013;703781. Available from: https://doi.org/10.1155/2013/703781
9. Gupta RK, Kumar S, Gupta K, Sharma A, Roy R, Verma AK, et al. Cutaneous exposure to clinically-relevant pigeon pea (Cajanus cajan) proteins promote T H 2-dependent sensitization and IgE-mediated anaphylaxis in Balb/c mice. Hum Exp Toxicol. 2016. Available from: https://doi.org/10.1080/1547691X.2016.1205159 
10. Syed R, Wu Y.A. A review article on health benefits of Pigeon pea (Cajanus cajan (L.)  Millsp). Int J Food Nutr Res. 2018. Available from: https://escipub.com/ijfnr-2018-09-0301/  
11. Talari A, Shakappa D. Role of pigeon pea (Cajanus cajan L.) in human nutrition and health: a review. Asian J Dairy Food Res. 2018;37(3):212–20. doi: 10.18805/ajdfr.DR‑1379. Available from: https://arccarticles.s3.amazonaws.com/arcc/Final-attachment-published-DR-1379.pdf

Disclaimer:The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. 

11

1