Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 332 calories, 8.5g protein, 36.5g carbs, and 18g fat per 2 pieces (60g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 332 kcal | 17% |
| Protein | 8.5g | 17% |
| Carbohydrates | 36.5g | 13% |
| Total Fat | 18.0g | 23% |
| Fiber | 3.2g | 11% |
| Sugar | 2.0g | -- |
| Saturated Fat | 3.5g | 18% |
| Sodium | 320.0mg | 14% |
| Potassium | 0.50mg | 0% |
| Calcium | 52.0mg | 4% |
| Iron | 195.0mg | 1083% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.14mcg | 6% |
| Folate | 48.0mcg | 12% |
| Vitamin E | 2.5mg | 17% |
| Phosphorus | 5.0mg | 0% |
Is Urad Dal Good for You?
Urad Dal provides 332 calories per 2 pieces (60g) with 8.5g protein, 36.5g carbohydrates, and 18g fat. It is a source of saturated fat (18% dv), sodium (14% dv), iron (1083% dv).
Deep-fried flaky pastry stuffed with spiced urad dal filling, a popular North Indian snack especially in Rajasthan and UP.
Key Health Benefits of Urad Dal
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.5g 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 332 calories per 2 pieces (60g).
How much protein is in urad dal?
Urad Dal provides 8.5g of protein per 2 pieces (60g).
How many carbs are in urad dal?
Urad Dal has 36.5g of carbohydrates per 2 pieces (60g).
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.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track urad dal and thousands of other foods with the Gram app.