Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 260 calories, 13g protein, 20g carbs, and 14g fat per 4 pieces (100g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 4 pieces (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 kcal | 13% |
| Protein | 13.0g | 26% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 14.0g | 18% |
| Fiber | 4.0g | 14% |
| Sugar | 1.0g | -- |
| Saturated Fat | 2.8g | 14% |
| Sodium | 300.0mg | 13% |
| Potassium | 1.5mg | 0% |
| Calcium | 58.0mg | 4% |
| Iron | 300.0mg | 1667% |
| Magnesium | 1.6mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.3mg | 76% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 85.0mcg | 21% |
| Vitamin E | 2.0mg | 13% |
| Phosphorus | 8.0mg | 1% |
Is Urad Dal Good for You?
Urad Dal provides 260 calories per 4 pieces (100g) with 13g protein, 20g carbohydrates, and 14g fat. It is a source of saturated fat (14% dv), sodium (13% dv), iron (1667% dv).
Deep-fried balls made from soaked and ground urad (black gram) dal, similar to vada but shaped into round balls, a popular South Indian snack
Key Health Benefits of Urad Dal
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (76% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13g 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 260 calories per 4 pieces (100g).
How much protein is in urad dal?
Urad Dal provides 13g of protein per 4 pieces (100g).
How many carbs are in urad dal?
Urad Dal has 20g of carbohydrates per 4 pieces (100g).
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.