Urad Dal (Black Gram) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.9GI LowStaple food

Macronutrients

Calories105 kcal 5% DV

Protein7.6 g 15% DV

Carbohydrates18 g 7% DV

Fat0.4 g 1% DV

Fiber4.8 g 17% DV

Total sugars0.0 g no %DV*

Sodium7.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.05 mg 0%

Vitamin K0.5 µg 0%

Thiamin B10.18 mg 15%

Riboflavin B20.06 mg 5%

Niacin B30.6 mg 4%

Vitamin B60.08 mg 5%

Folate B9130 µg 32%

Vitamin B120.0 µg 0%

Calcium42 mg 3%

Iron2.7 mg 15%

Magnesium50 mg 12%

Phosphorus145 mg 12%

Potassium310 mg 7%

Zinc1.1 mg 10%

Selenium2.3 µg 4%

Common serving sizes

Serving	Weight
1 cup cooked	180 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Main meals, NOT pre-workout (fiber causes GI distress during exercise). Great post-workout protein source

More legumes

Soybeans Black Lentils (Beluga)Brown Lentils Edamame Green Lentils Red Lentils Tempeh Black Beans

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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