Grains & Legumes
Urad Dal, dried Nutrition Facts
Urad dal (black gram) is a highly nutritious split lentil commonly used in South Asian cuisine. With its creamy texture when cooked, it's essential for making idli, dosa, and dal makhani.
Nutrition Facts
Per 100g serving
Calories343
% Daily Value*
Total Fat
1.6g2%
Saturated Fat
0.3g2%
Trans Fat
0.0g
Polyunsaturated Fat
0.8g
Monounsaturated Fat
0.2g
Cholesterol
-0%
Sodium
38mg2%
Total Carbohydrate
58.9g20%
Dietary Fiber
18.3g65%
Total Sugars
3.5g
Protein
25.2g50%
Vitamin A
2mcg0%
Vitamin C
2.0mg2%
Vitamin D
-0%
Vitamin E
0.6mg4%
Vitamin K
7.5mcg6%
Vitamin B6
0.3mg16%
Vitamin B12
-0%
Folate
216mcg54%
Calcium
138mg11%
Iron
7.6mg42%
Potassium
983mg21%
Magnesium
267mg64%
Zinc
3.4mg31%
*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
- ✓Exceptionally high in magnesium for bone and muscle health
- ✓Rich in iron to prevent anemia
- ✓High protein content supports muscle development
- ✓Very high fiber promotes digestive health
Best For
Making idli and dosa batterDal makhani and traditional curriesVada and other South Indian dishes
Storage
Store dried urad dal in an airtight container in a cool, dry place for up to 1 year. Protect from moisture and pests.
Serving Sizes
100g343 cal
1 cup686 cal
1/4 cup172 cal
Frequently Asked Questions
What is urad dal called in English?
Urad dal is called black gram or black lentil in English. When split and skinned, it appears creamy white inside despite the black outer skin.
Why is urad dal so nutritious?
Urad dal is exceptionally nutritious due to its high protein, fiber, magnesium, iron, and calcium content, making it one of the most nutrient-dense legumes available.
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