Urad Dal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Urad Dal contains 340 calories, 24g protein, 48g carbs, and 3.5g fat per 6 pieces (30g). It is a source of sodium, calcium, iron.
Nutrition Facts — 6 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 340 kcal | 17% |
| Protein | 24.0g | 48% |
| Carbohydrates | 48.0g | 17% |
| Total Fat | 3.5g | 4% |
| Fiber | 8.0g | 29% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 350.0mg | 15% |
| Potassium | 0.50mg | 0% |
| Calcium | 130.0mg | 10% |
| Iron | 680.0mg | 3778% |
| Magnesium | 2.5mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 140.0mcg | 35% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 5.0mg | 0% |
Is Urad Dal Good for You?
Urad Dal provides 340 calories per 6 pieces (30g) with 24g protein, 48g carbohydrates, and 3.5g fat. It is a source of sodium (15% dv), calcium (10% dv), iron (3778% dv).
Sun-dried dumplings made from ground urad dal (black gram) paste, popular in Eastern Indian cuisine (Bihar, Jharkhand, Bengal). Used as a protein-rich ingredient in curries and stir-fries. Also known as bori or wadi.
Key Health Benefits of Urad Dal
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (10% 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 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 24g 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 340 calories per 6 pieces (30g).
How much protein is in urad dal?
Urad Dal provides 24g of protein per 6 pieces (30g).
How many carbs are in urad dal?
Urad Dal has 48g of carbohydrates per 6 pieces (30g).
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.