Pakistani and Bangladeshi Healing Foods: Dal, Fish and Greens
Pakistani and Bangladeshi kitchens share South Asian staples, such as dal, rice, flatbreads, yogurt and spice blends, with clear differences: Pakistani cooking leans on wheat, meat and chickpeas, while Bangladeshi cooking centers on rice, freshwater fish and leafy greens. This World Healing Foods guide covers healthy Pakistani and Bangladeshi food and what research says. For closely related regional cooking, see North Indian (including Punjabi) healing foods and Bengali and East Indian healing foods. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Food culture at a glance
Everyday meals pair a grain (roti or rice) with dal, a vegetable dish and sometimes meat or fish, plus yogurt or a salad. WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses, and lists wheat and brown rice among whole grains and lentils, chickpeas and beans among pulses. (WHO)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Masoor and moong dal (lentils) | pulses; fiber and plant iron (NIH ODS) | Strong (nutrient source) |
| Chana (chickpeas) | pulses; fiber (Mayo Clinic) | Strong (fiber) |
| Whole-wheat roti (atta chapati) | a whole grain (Mayo Clinic) | Strong |
| Fish (rohu, hilsa, pomfret) | EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Saag and shak (leafy greens) | vegetables; fiber (Mayo Clinic) | Strong (vegetables) |
| Plain yogurt (dahi) and raita | calcium (NIH ODS) | Strong (nutrient source) |
| Bhindi (okra) and lauki (bottle gourd) | vegetables; fiber (Mayo Clinic) | Strong (vegetables) |
| Tandoori or grilled chicken | lean protein in place of fatty meat (Mayo Clinic) | Moderate |
| Ginger (adrak) | may help nausea in pregnancy (NIH NCCIH) | Moderate (specific uses) |
| Turmeric (haldi) | traditional spice; research inconclusive (NIH NCCIH) | Limited / inconclusive |
Regional food lists
Pakistan (Punjab, Sindh, Khyber Pakhtunkhwa, Balochistan)
- Daal chawal and daal mash
- Chana masala and lobia (black-eyed peas)
- Saag with whole-wheat roti
- Chicken or fish tikka, grilled
- Kachumber salad and raita
Bangladesh
- Mach bhaja or macher jhol (fish curry), with less oil
- Bhorta (mashed vegetables, lentils or fish)
- Shak bhaji (stir-fried leafy greens)
- Musur dal (red lentil soup)
- Khichuri (rice and lentils)
Evidence notes
- Pulses: NIH lists lentils, white beans, kidney beans and peas among sources of plant iron, which is absorbed better with vitamin C foods such as tomatoes and lemon. (NIH ODS)
- Fish: fish provides EPA and DHA omega-3s. (NIH ODS)
- Turmeric: NCCIH says higher-quality evidence is needed before firm conclusions can be drawn about turmeric or curcumin for most health conditions. (NIH NCCIH)
Watch-outs
- Ghee and fats: WHO lists ghee, butter and fatty meat as sources of saturated fat and says unsaturated oils are preferable. (WHO)
- Salt: USDA FoodData Central lists about 2,330 mg of sodium in 1 teaspoon (6 g) of table salt (FDC ID 173468) (USDA FoodData Central). WHO recommends adults keep sodium under 2,000 mg a day, and pickles (achar) add more. (WHO)
- Sugar: mithai, kheer, jalebi and sweet chai add free sugars; WHO advises keeping free sugars under 10% of daily energy. (WHO)
- Fried snacks: samosas, pakoras and parathas fried in ghee add fat; Mayo Clinic advises limiting saturated fat. (Mayo Clinic)
Building a balanced Pakistani or Bangladeshi plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Make dal or chana the center of the meal several times a week
- Choose whole-wheat roti over naan or paratha
- Cook with less ghee and more vegetable oil, and measure it
- Add a big kachumber salad or shak bhaji to every meal
Related: legumes and beans, legumes, soy and blood pressure research and type 2 diabetes.
Cooking for kids? See healthy Indian food for kids, which covers many of the same dishes.
Nearby cuisines: North Indian healing foods · Bengali and East Indian healing foods · Middle Eastern healthy foods · South Indian healing foods
Infographic
Related on HealAtlas: World Healing Foods hub · North Indian healing foods · Bengali and East Indian healing foods · Legumes and beans
FAQ
Is Pakistani food healthy?
Dal, chana, whole-wheat roti, vegetables, yogurt and grilled chicken or fish are everyday staples. WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses, and preferring unsaturated oils to ghee; keep fried snacks, salt and sweets in check. (WHO) (Mayo Clinic)
Is Bangladeshi food healthy?
Fish, lentils, leafy greens and vegetables are central to Bangladeshi cooking. Using less oil and salt and choosing some brown rice may make meals healthier. (NIH ODS) (NIH ODS) (Mayo Clinic)
Is dal a good source of protein and iron?
Lentils are a pulse. NIH lists lentils among sources of plant iron, which the body absorbs better with vitamin C foods. (NIH ODS)
Is roti healthier than naan?
Roti made from whole-wheat atta is a whole grain, while naan is usually made from refined flour and often brushed with butter or ghee. (Mayo Clinic) (WHO)
How can I cut ghee without losing flavor?
Use measured vegetable oil for cooking and keep ghee as a small finishing touch. WHO says unsaturated oils are preferable to ghee and butter. (WHO) (Mayo Clinic)
Sources
- Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
- World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- Mayo Clinic. Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
- NCCIH (NIH). Turmeric: Usefulness and Safety. https://www.nccih.nih.gov/health/turmeric (accessed Oct 25, 2026)
- NCCIH (NIH). Ginger: Usefulness and Safety. https://www.nccih.nih.gov/health/ginger (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)
- USDA FoodData Central. Salt, table, SR Legacy FDC ID 173468 (38,800 mg sodium per 100 g; 1 teaspoon = 6 g). https://fdc.nal.usda.gov/food-search/?query=salt%20table (accessed Oct 25, 2026)