Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 275 calories, 13.5g protein, 22g carbs, and 15.5g fat per 2 pieces (80g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (80g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 275 kcal | 14% |
| Protein | 13.5g | 27% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 15.5g | 20% |
| Fiber | 4.0g | 14% |
| Sugar | 1.2g | -- |
| Saturated Fat | 2.0g | 10% |
| Sodium | 380.0mg | 17% |
| Potassium | 1.5mg | 0% |
| Calcium | 60.0mg | 5% |
| Iron | 310.0mg | 1722% |
| Magnesium | 1.6mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 80.0mcg | 20% |
| Vitamin E | 2.5mg | 17% |
| Phosphorus | 8.0mg | 1% |
Is Urad Dal Good for You?
Urad Dal provides 275 calories per 2 pieces (80g) with 13.5g protein, 22g carbohydrates, and 15.5g fat. It is a source of saturated fat (10% dv), sodium (17% dv), iron (1722% dv).
Urad dal vada (medu vada) is a crispy deep-fried fritter made from soaked and ground black gram batter, seasoned with curry leaves, ginger, and black pepper. A staple South Indian snack/breakfast item.
Key Health Benefits of Urad Dal
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.5g 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 275 calories per 2 pieces (80g).
How much protein is in urad dal?
Urad Dal provides 13.5g of protein per 2 pieces (80g).
How many carbs are in urad dal?
Urad Dal has 22g of carbohydrates per 2 pieces (80g).
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.