VeganLegumes & Pulses

Urad Dal (raw)

Nutrition Facts Per 100g

Also known as: Urad Dal, BLACK GRAM DAL

Urad Dal (raw) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 25.2g of protein per 100g — roughly 50% of an average adult's daily target. Its Folate (B9) (approximately 60% of a typical adult's daily needs) and Dietary Fiber (approximately 58% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

341kcalCalories

25.2gProtein

60.0gCarbs

1.6gFat

18.3gFiber

Protein 30% Carbs 70% Fat 4%

Micronutrients

High in:Folate (B9)IronPhosphorusMagnesiumZinc

Calcium138 mg(14%)

Iron7.6 mg(58%)

Zinc3.4 mg(36%)

Potassium983 mg(33%)

Sodium38.0 mg(8%)

Magnesium130 mg(37%)

Phosphorus370 mg(53%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.3 mg(25%)

Niacin (B3)1.6 mg(11%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)240 µg(60%)

Vitamin B60.4 mg(31%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.2 g

PUFA0.8 g

13%

Omega-30.1 g

Omega-60.7 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup194g

662 kcal48.9g protein

100 g100g

341 kcal25.2g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Urad Dal (raw)?

Urad Dal (raw) contains 341 kcal per 100g. A typical serving (1 cup) contains approximately 662 kcal.

How much protein is in Urad Dal (raw)?

Urad Dal (raw) provides 25.2g of protein per 100g, which is approximately 50% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Urad Dal (raw) good for weight loss?

Urad Dal (raw) provides 341 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Urad Dal (raw) vegan?

Yes, Urad Dal (raw) is vegan — it contains no animal-derived ingredients.

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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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