VeganLegumes & Pulses

White Urad Dal

Nutrition Facts Per 100g

Also known as: DHULI URAD, URAD DAL WHITE, SKINLESS URAD DAL, SPLIT WHITE URAD, URAD DHULI

White Urad 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 49% 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

341kcalCalories

24.0gProtein

59.0gCarbs

1.4gFat

10.0gFiber

Protein 28% Carbs 69% Fat 4%

Micronutrients

High in:PhosphorusFolate (B9)Thiamin (B1)MagnesiumZinc

Calcium77.0 mg(8%)

Iron3.8 mg(29%)

Zinc3.0 mg(32%)

Potassium890 mg(30%)

Sodium20.0 mg(4%)

Magnesium120 mg(34%)

Phosphorus340 mg(49%)

Thiamin (B1)0.4 mg(37%)

Riboflavin (B2)0.3 mg(21%)

Niacin (B3)1.5 mg(10%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)180 µg(45%)

Vitamin B60.3 mg(27%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.2 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 cup194g

662 kcal46.6g protein

1/4 cup50g

171 kcal12.0g protein

100 g100g

341 kcal24.0g protein

Compare With Similar Foods

🧑‍⚕️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 →