Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 341 calories, 25.2g protein, 59.6g carbs, and 1.4g fat per 2 tablespoons (30g). It is a source of calcium, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 341 kcal | 17% |
| Protein | 25.2g | 50% |
| Carbohydrates | 59.6g | 22% |
| Total Fat | 1.4g | 2% |
| Fiber | 4.8g | 17% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.20g | 1% |
| Sodium | 18.0mg | 1% |
| Calcium | 267.0mg | 21% |
| Iron | 983.0mg | 5461% |
| Magnesium | 2.4mg | 1% |
| Zinc | 370.0mg | 3364% |
| Vitamin C | 0.42mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.28mcg | 12% |
| Folate | 216.0mcg | 54% |
| Vitamin E | 0.10mg | 1% |
| Phosphorus | 3.0mg | 0% |
Is Urad Dal Good for You?
Urad Dal provides 341 calories per 2 tablespoons (30g) with 25.2g protein, 59.6g carbohydrates, and 1.4g fat. It is a source of calcium (21% dv), iron (5461% dv), zinc (3364% dv).
Flour made from ground black gram (urad dal), used in making dosas, idlis, vadas, papads, and various Indian snacks.
Key Health Benefits of Urad Dal
- Calcium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (5461% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 25.2g protein per serving to support satiety and muscle maintenance.
How to Track Urad Dal Nutrition with Gram
Use Gram to log urad dal and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in urad dal?
Urad Dal contains 341 calories per 2 tablespoons (30g).
How much protein is in urad dal?
Urad Dal provides 25.2g of protein per 2 tablespoons (30g).
How many carbs are in urad dal?
Urad Dal has 59.6g of carbohydrates per 2 tablespoons (30g).
Is urad dal good for tracking nutrition?
Yes. Urad Dal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use urad dal in a meal plan?
Use Urad Dal as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track urad dal and thousands of other foods with the Gram app.