What Does Urad Dal Have? A Complete Nutritional Breakdown

December 13, 2025 •

4 min read

Packed with a substantial amount of plant-based protein, around 25 grams per 100-gram serving, urad dal is a nutritious staple in many Indian households. But beyond its high protein content, what does urad dal have that makes it such a powerful and health-boosting legume?

Quick Summary

Urad dal is a nutritional powerhouse, rich in protein, fiber, and essential minerals like iron, potassium, and magnesium. It supports digestive health, boosts energy, strengthens bones, and promotes heart health, making it a valuable part of a balanced diet.

Key Points

High Protein Source: Urad dal provides approximately 25g of protein per 100g, making it a powerful plant-based option for muscle repair and growth.
Excellent for Digestion: Rich in dietary fiber, it aids in regulating bowel movements, preventing constipation, and supporting overall gut health.
Rich in Essential Minerals: The dal contains vital minerals like iron for energy, calcium for bones, and potassium and magnesium for a healthy heart.
Supports Weight Management: High in both protein and fiber, urad dal promotes a feeling of fullness, which helps in controlling appetite and managing weight.
Heart Health Boost: Its fiber and mineral content help reduce bad cholesterol and manage blood pressure, contributing to better cardiovascular health.
Boosts Energy Levels: High iron content helps in increasing hemoglobin, improving oxygen flow, and combating fatigue.
Unpolished vs. Polished: Whole black urad dal with its skin contains more fiber and nutrients than the polished, split white variety.

The Core Nutritional Profile of Urad Dal

Urad dal, also known as black gram, is a tiny powerhouse of nutrition, celebrated for its robust contribution to health. Its rich nutritional profile goes far beyond simple carbohydrates and contains a vast array of beneficial compounds. Per 100 grams, uncooked urad dal boasts approximately 341-350 kcal of energy. This section details the key macro and micronutrients that answer the question: What does urad dal have?

Macronutrient Composition

High in Protein: A standout feature of urad dal is its high protein content, which is crucial for muscle repair, tissue growth, and overall metabolic function. With about 25 grams of protein per 100-gram serving, it is a superior vegetarian protein source.
Rich in Dietary Fiber: The dal contains an impressive 18-20 grams of dietary fiber per 100 grams, with the whole, unpolished variety having more due to its skin. This fiber content is essential for digestive health, managing blood sugar levels, and promoting satiety.
Source of Complex Carbohydrates: The carbohydrates in urad dal provide sustained energy, preventing the sharp spikes and crashes associated with simple sugars. This makes it an excellent food for maintaining steady energy levels throughout the day.

Essential Vitamins and Minerals

Urad dal provides a broad spectrum of vitamins and minerals vital for optimal health:

Iron: A great source of iron, urad dal boosts energy by improving haemoglobin levels and oxygen transport throughout the body. This is particularly beneficial for combating fatigue and anaemia.
Folate (Vitamin B9): With a high concentration of folate, this legume is especially important for pregnant women to support fetal brain development and prevent birth defects.
Magnesium and Potassium: These two minerals are critical for heart health, helping to regulate blood pressure and promoting healthy blood circulation.
Calcium and Phosphorus: These minerals work together to strengthen bones and teeth, supporting bone density and reducing the risk of conditions like osteoporosis.
B Vitamins: Urad dal is also a good source of B vitamins, including thiamine, riboflavin, and niacin, which are essential for nerve function and energy metabolism.

Health Benefits of Incorporating Urad Dal

Thanks to its nutrient-dense profile, regularly consuming urad dal offers numerous health benefits beyond basic nourishment.

Digestive Support

The high fiber content, including both soluble and insoluble types, promotes regular bowel movements and prevents constipation. Soaking the dal overnight and cooking it with digestive spices like asafoetida (hing) and cumin can further aid digestion. This gut-friendly legume can also help reduce bloating and regulate gut health.

Cardiovascular Health

Urad dal is beneficial for heart health in several ways. The rich fiber content helps lower bad (LDL) cholesterol by preventing its absorption into the bloodstream. Meanwhile, the high levels of magnesium and potassium assist in managing blood pressure, reducing strain on the cardiovascular system.

Energy Boost and Weight Management

The combination of iron and high protein content provides a sustained energy release throughout the day, combating tiredness and fatigue. This can be particularly helpful for those dealing with anaemia. Furthermore, the high fiber and protein promote satiety, helping to manage appetite and support weight control efforts by reducing overall calorie intake.

Bone and Nervous System Strength

Its mineral profile, especially calcium, magnesium, and phosphorus, contributes significantly to improving bone density and strengthening the skeletal system. The B vitamins and magnesium also play a key role in maintaining a healthy nervous system, supporting cognitive function and reducing the risk of nerve-related disorders.

Urad Dal Comparison: Whole vs. Split and Other Dals

The nutritional composition of urad dal can vary depending on its form—whole with the black skin, or split and polished without the skin. Here is a comparative look at urad dal and other common dals.


Feature	Whole Black Urad Dal	Split White Urad Dal	Moong Dal	Toor Dal
Protein (per 100g)	~25g (Higher)	~23g	~24g	~12g
Fiber (per 100g)	~20g (Highest)	~12g	~16g	~14g
Digestibility	Heavier, requires soaking	Lighter and cooks faster	Very light, easy to digest	Easy to digest
Appearance	Small black beans	Creamy white, split	Small green beans	Beige/yellow split peas
Primary Use	Dal makhani, stews	Idli, dosa, vada	Kichdi, soup	Sambhar, everyday dal

Conclusion: The Final Verdict

Urad dal is a nutritional powerhouse that offers far more than just a culinary experience. From its high-quality protein and fiber that aid in digestion and weight management, to its abundant supply of minerals like iron, calcium, and potassium that boost energy and heart health, urad dal is a superfood worth incorporating into your regular diet. Whether used in a hearty dal, fluffy idlis, or other traditional preparations, the versatile black gram delivers a wide array of health benefits. However, as with any food, moderation is key to avoid potential digestive discomfort, and consulting a healthcare professional is advisable for individuals with specific health conditions like kidney stones or gout. Its value is deeply rooted in both traditional cuisine and modern nutritional understanding.

An excellent overview of its medicinal uses can also be found on Wikipedia: https://en.wikipedia.org/wiki/Vigna_mungo.

Frequently Asked Questions

Yes, urad dal is beneficial for weight loss. Its high protein and fiber content help you feel full for longer periods, which can reduce overall calorie intake and curb unhealthy snacking.

Yes, urad dal is a good choice for people with diabetes. It has a low glycemic index, which means it releases sugar into the bloodstream slowly, helping to regulate blood sugar levels.

Urad dal can be heavy on the stomach for some, especially if not prepared correctly. Soaking the dal overnight and cooking it thoroughly, often with digestive spices like asafoetida and cumin, can significantly improve its digestibility.

Yes, urad dal is an excellent source of folate (Vitamin B9). This is especially important for pregnant women as folate is crucial for fetal development.

Whole black urad dal has its black skin intact, which provides more fiber and nutrients. White urad dal is split and polished, with the skin removed, making it lighter and faster to cook.

Urad dal contains essential minerals like calcium, magnesium, and phosphorus, all of which are vital for maintaining and improving bone density and strength.

Yes, the high iron content in urad dal helps increase red blood cell production. This enhances the body's oxygen-carrying capacity, which in turn boosts energy and combats fatigue.