VeganLegumes & Pulses

Black Gram Dal

Nutrition Facts Per 100g

Also known as: URAD DAL

Black Gram Dal is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 24g of protein per 100g — roughly 48% of an average adult's daily target. Its Phosphorus (approximately 51% of a typical adult's daily needs) and Protein (approximately 48% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

347kcalCalories

24.0gProtein

59.6gCarbs

1.4gFat

9.1gFiber

Protein 28% Carbs 69% Fat 4%

Micronutrients

High in:PhosphorusFolate (B9)Thiamin (B1)Vitamin B6Magnesium

Calcium154 mg(15%)

Iron3.9 mg(30%)

Zinc3.2 mg(33%)

Potassium857 mg(29%)

Sodium40.0 mg(8%)

Magnesium125 mg(35%)

Phosphorus360 mg(51%)

Thiamin (B1)0.4 mg(37%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)2.0 mg(13%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)180 µg(45%)

Vitamin B60.5 mg(37%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.3 g

PUFA0.7 g

12%

Omega-30.1 g

Omega-60.6 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup, uncooked190g

659 kcal45.6g protein

100 g100g

347 kcal24.0g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Black Gram Dal?

Black Gram Dal contains 347 kcal per 100g. A typical serving (1 cup, uncooked) contains approximately 659 kcal.

How much protein is in Black Gram Dal?

Black Gram Dal provides 24.0g of protein per 100g, which is approximately 48% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Black Gram Dal good for weight loss?

Black Gram Dal provides 347 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Black Gram Dal vegan?

Yes, Black Gram Dal is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

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.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →