Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 135 calories, 8.2g protein, 15g carbs, and 4.8g fat per one bowl (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 8.2g | 16% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 4.8g | 6% |
| Fiber | 3.2g | 11% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 340.0mg | 15% |
| Potassium | 2.5mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 270.0mg | 1500% |
| Magnesium | 1.3mg | 0% |
| Zinc | 125.0mg | 1136% |
| Vitamin C | 0.16mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 0.95mg | 56% |
| Vitamin B12 | 0.11mcg | 5% |
| Folate | 68.0mcg | 17% |
| Vitamin E | 0.60mg | 4% |
| Phosphorus | 20.0mg | 2% |
Is Urad Dal Good for You?
Urad Dal provides 135 calories per one bowl (200g) with 8.2g protein, 15g carbohydrates, and 4.8g fat. It is a source of sodium (15% dv), iron (1500% dv), zinc (1136% dv).
Urad dal tadka is a popular North Indian lentil dish made from split black gram, pressure-cooked and finished with a ghee or oil tempering of cumin, garlic, dried red chilies, and sometimes tomatoes.
Key Health Benefits of Urad Dal
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1500% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1136% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (56% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.2g 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 135 calories per one bowl (200g).
How much protein is in urad dal?
Urad Dal provides 8.2g of protein per one bowl (200g).
How many carbs are in urad dal?
Urad Dal has 15g of carbohydrates per one bowl (200g).
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.