Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 310 calories, 22g protein, 48g carbs, and 5.5g fat per 2 pieces (15g). It is a source of sodium, calcium, iron.
Nutrition Facts — 2 pieces (15g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 310 kcal | 16% |
| Protein | 22.0g | 44% |
| Carbohydrates | 48.0g | 17% |
| Total Fat | 5.5g | 7% |
| Fiber | 5.0g | 18% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 2100.0mg | 91% |
| Calcium | 140.0mg | 11% |
| Iron | 680.0mg | 3778% |
| Magnesium | 2.2mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 130.0mcg | 32% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 2.0mg | 0% |
Is Urad Dal Good for You?
Urad Dal provides 310 calories per 2 pieces (15g) with 22g protein, 48g carbohydrates, and 5.5g fat. It is a source of sodium (91% dv), calcium (11% dv), iron (3778% dv).
Thin crispy disc made from urad dal flour, sun-dried and roasted or fried. A common Indian accompaniment served with meals. High in sodium due to added salt and baking soda.
Key Health Benefits of Urad Dal
- Sodium (91% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 22g 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 310 calories per 2 pieces (15g).
How much protein is in urad dal?
Urad Dal provides 22g of protein per 2 pieces (15g).
How many carbs are in urad dal?
Urad Dal has 48g of carbohydrates per 2 pieces (15g).
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.