Urad Dal Whole
Nutrition Facts (Per 100g, Raw)
Urad dal is particularly famous for being one of the richest sources of proteins and vitamin B.
| Nutrient | Amount (approx.) |
| Calories | 341 kcal |
| Protein | 25g |
| Fiber | 18g |
| Carbohydrates | 59g |
| Fat | 1.6g |
| Iron | 7.5mg (approx. 40% DV) |
| Magnesium | 267mg |
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Key Health Benefits
1. High Protein for Muscle Repair
With about 25g of protein per 100g, it’s an excellent plant-based protein source for vegetarians and vegans. It contains essential amino acids that help in tissue repair and muscle building.
2. Digestive Powerhouse
Urad dal is rich in both soluble and insoluble fiber.
It aids in bulking up stool and stimulating peristaltic motion.
Pro-tip: If you find it heavy to digest, cooking it with ginger, asafoetida (hing), or garlic helps reduce flatulence.
3. Heart Health & Mineral Richness
The high levels of magnesium and potassium act as vasodilators, which help maintain healthy blood pressure levels. Furthermore, the fiber helps keep cholesterol levels in check by preventing the absorption of excess lipids.
4. Boosts Energy & Iron
It is exceptionally high in iron.For those struggling with fatigue or low hemoglobin levels, integrating urad dal into the diet provides a natural energy boost and supports red blood cell production.
5. Bone Density
It contains essential minerals like calcium, phosphorus, and magnesium, which are the building blocks for maintaining bone mineral density as we age.
