VeganLegumes & Pulses

Black Gram

Nutrition Facts Per 100g

Also known as: URAD, SABUT URAD

Black Gram is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 25.1g of protein per 100g — roughly 50% of an average adult's daily target. Its Iron (approximately 58% of a typical adult's daily needs) and Phosphorus (approximately 54% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

340kcalCalories

25.1gProtein

58.0gCarbs

1.0gFat

9.8gFiber

Protein 30% Carbs 68% Fat 3%

Micronutrients

High in:IronPhosphorusFolate (B9)Thiamin (B1)Vitamin B6

Calcium138 mg(14%)

Iron7.6 mg(58%)

Zinc3.4 mg(35%)

Potassium983 mg(33%)

Sodium38.0 mg(8%)

Magnesium130 mg(37%)

Phosphorus380 mg(54%)

Thiamin (B1)0.5 mg(39%)

Riboflavin (B2)0.2 mg(18%)

Niacin (B3)2.1 mg(14%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)190 µg(48%)

Vitamin B60.5 mg(38%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.1 g

PUFA0.4 g

Omega-30.1 g

Omega-60.3 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup, uncooked194g

660 kcal48.7g protein

100 g100g

340 kcal25.1g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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