Urad Dal
Urad Dal, also known as black gram or black lentil, is a staple pulse in Indian cuisine, often prepared as a creamy, spiced stew or dal. It is typically made from split or whole black lentils cooked with onions, tomatoes, ginger, garlic, and a blend of aromatic spices like cumin, coriander, and turmeric. This dish originates from the Indian subcontinent and is a beloved comfort food, especially in North Indian households.
🍽️ Nutrition at a glance
Urad Dal is an excellent source of plant-based protein and dietary fiber, making it a nutritious choice for vegetarians and vegans. A typical serving provides a good amount of complex carbohydrates and is relatively low in fat, offering a balanced meal with roughly 230-250 calories per cup.
Nutrition breakdown
| Calories | 240 kcal |
| Protein | 14 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 320 mcg |
| Potassium | 550 mg |
| Magnesium | 120 mg |
| Phosphorus | 280 mg |
| Zinc | 2.5 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
| Calcium | 60 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Urad Dal is a key ingredient in many traditional Indian dishes, including the famous idli and dosa batters from South India, where it's fermented to create light, fluffy textures. Nutritionally, it's unique for its high content of iron and folate, which are essential for energy production and red blood cell formation.
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AI estimate may be inaccurate · Terms