Grains & Legumes
Urad Dal, cooked Nutrition Facts
Cooked urad dal has a creamy, smooth texture and earthy flavor that's beloved in Indian cuisine. It retains excellent nutritional value including high magnesium, iron, and protein levels.
Nutrition Facts
Per 100g serving
Calories117
% Daily Value*
Total Fat
0.5g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.3g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
13mg1%
Total Carbohydrate
20.1g7%
Dietary Fiber
6.2g22%
Total Sugars
1.2g
Protein
8.6g17%
Vitamin A
1mcg0%
Vitamin C
0.7mg1%
Vitamin D
-0%
Vitamin E
0.2mg1%
Vitamin K
2.6mcg2%
Vitamin B6
0.1mg6%
Vitamin B12
-0%
Folate
74mcg19%
Calcium
47mg4%
Iron
2.6mg14%
Potassium
335mg7%
Magnesium
91mg22%
Zinc
1.2mg11%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High magnesium supports bone and cardiovascular health
- ✓Good iron content helps prevent anemia
- ✓Rich protein for muscle maintenance
- ✓High fiber aids digestive health and satiety
Best For
Dal makhani and traditional dal recipesProtein-rich vegetarian mealsFermented batter for idli and dosa
Storage
Store cooked urad dal in the refrigerator for up to 4 days in an airtight container, or freeze for up to 3 months. Reheat thoroughly.
Serving Sizes
100g117 cal
1 cup232 cal
1/2 cup116 cal
Frequently Asked Questions
Is urad dal easy to digest?
Urad dal can be heavy to digest for some people. Soaking before cooking and adding digestive spices like ginger, cumin, or asafoetida can improve digestibility.
How much protein is in cooked urad dal?
Cooked urad dal contains 8.6g of protein per 100g, making it an excellent plant-based protein source for vegetarian and vegan diets.
Track Urad Dal, cooked with CalorieGram
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