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VeganLegumes & Pulses

Urad Dal (cooked)

Nutrition Facts Per 100g

Also known as: Cooked Urad Dal

Urad Dal (cooked) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 7.8g of protein per 100g — roughly 16% of an average adult's daily target. Its Vitamin B12 (approximately 29% of a typical adult's daily needs) and Dietary Fiber (approximately 25% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

113kcalCalories
7.8gProtein
20.3gCarbs
0.5gFat
7.9gFiber
Protein 28% Carbs 72% Fat 4%

Micronutrients

High in:Vitamin B12PhosphorusRiboflavin (B2)
Calcium108 mg(11%)
Iron1.2 mg(9%)
Zinc1.0 mg(11%)
Potassium240 mg(8%)
Sodium12.0 mg(2%)
Magnesium38.0 mg(11%)
Phosphorus118 mg(17%)
Thiamin (B1)0.1 mg(9%)
Riboflavin (B2)0.2 mg(17%)
Niacin (B3)1.5 mg(10%)
Vitamin C0 mg(0%)
Carotenoids0 µg(0%)
β-Carotene0 µg(0%)
Vitamin A0 µg(0%)
Folate (B9)9.0 µg(2%)
Vitamin B60.1 mg(8%)
Vitamin B120.7 µg(29%)
Vitamin D0 µg(0%)
Vitamin E0.1 mg(1%)
Fat Breakdown4
MUFA0.1 g
1%
PUFA0.2 g
3%
Omega-30 g
0%
Omega-60.2 g
1%
Limit These2
Saturated Fat0.1 g
Cholesterol0 mg

Common Serving Sizes

1 cup200g
226 kcal15.6g protein
100 g100g
113 kcal7.8g protein

Compare With Similar Foods

Arhar Dal (cooked)114 kcalArhar Dal (raw)343 kcalBean, Broad48 kcalBean, Field347 kcalBean, French26 kcalBean, Lima342 kcal
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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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Nutritional data per 100g. % values are approximate, based on Indian RDA guidelines (ICMR 2020) for typical adults. Individual needs vary by age, gender, and health status. This is not medical advice.

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