Legume
black gram dal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
324
PROTEIN
23.1g
CARBS
51g
FAT
1.7g
FIBER
11.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories324kcal—
Protein23.1g46%
Carbohydrates51g19%
Fiber11.9g43%
Sugar0.84g2%
Total fat1.7g2%
Saturated fat0.28g1%
Trans fat0g—
Cholesterol0mg0%
Water9.2g—
MINERALS
Sodium18.9mg1%
Potassium1157mg25%
Calcium55.7mg4%
Iron4.7mg26%
Magnesium173mg41%
Phosphorus375mg30%
Zinc3.0mg27%
Copper0.64mg71%
Manganese1.5mg63%
Selenium24µg44%
VITAMINS
Vitamin A10.1µg1%
Vitamin C0mg0%
Vitamin D8.4µg42%
Vitamin E0.17mg1%
Vitamin K8.3µg7%
Thiamin (B1)0.21mg18%
Riboflavin (B2)0.09mg7%
Niacin (B3)1.8mg11%
Pantothenic acid (B5)3.0mg59%
Vitamin B60.22mg13%
Biotin (B7)0.81µg3%
Folate (B9)88.8µg22%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon11.9g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter803g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
- ✓Rich in iron, which is essential for hemoglobin production and preventing anemia.
- ✓Good source of magnesium and potassium, which support heart health and help regulate blood pressure.
- ✓Contains folic acid, a B-vitamin crucial for cell growth and preventing neural tube defects during pregnancy.
COOKING TIPS
In the kitchen.
- 1Always rinse the dal thoroughly under cold running water before use to remove any dust or impurities.
- 2Soaking the dal for 30 minutes to a few hours can reduce cooking time and improve its digestibility.
- 3When ground into a paste, its mucilaginous properties act as an excellent binding and leavening agent for batters, such as those for idli, dosa, and vada.
- 4For a creamy texture in dishes like Dal Makhani, cook the dal slowly over a low heat until it is very soft and breaks down.
STORAGE
Keep it fresh.
- Store dried black gram dal in an airtight container in a cool, dark, and dry place, such as a pantry.
- When stored properly, it can maintain its quality for up to one year.
FAQ
Frequently asked questions.
Is black gram dal healthy?
Yes, black gram dal is highly nutritious, providing 23.06g of protein and significant dietary fiber per 100g. It is rich in iron for blood health, magnesium for heart function, and folic acid, which is essential for cell growth.
How much protein is in black gram dal?
Black gram dal is an excellent plant-based protein source, containing approximately 23.06g of protein per 100g. This makes it a vital ingredient for muscle repair and growth in vegetarian and vegan diets.
Is black gram dal good for weight loss?
Yes, its high fiber and protein content promote satiety, helping you feel full for longer periods. This can reduce overall calorie intake and prevent overeating, making it a helpful addition to a weight management plan.
Is black gram dal gluten-free?
Yes, black gram dal is naturally gluten-free. It is a safe and nutritious alternative for individuals with celiac disease or those following a gluten-restricted diet.
Is black gram dal vegan?
Yes, black gram dal is a 100% plant-based legume. It is a staple in vegan cooking, often used to create protein-rich stews, crepes, and fermented dishes.
How do you cook black gram dal?
It is typically boiled until soft, often using a pressure cooker to reduce time. It can be tempered with spices to make dal, or ground into a paste for fermented dishes like idli, dosa, and vada.
What does black gram dal taste like?
Black gram dal has a rich, earthy flavor and a unique, slightly mucilaginous (creamy) texture when cooked. This characteristic makes it perfect for creating thick, hearty gravies and smooth batters.
Do I need to soak black gram dal before cooking?
Soaking for 30 minutes to 2 hours is recommended to reduce cooking time and improve digestibility. For recipes requiring grinding, such as vadas, soaking for 4-6 hours is necessary to achieve the right consistency.
How should I store black gram dal?
Store dry black gram dal in an airtight container in a cool, dark, and dry place. While it can last up to a year, it is best used within six months to ensure it cooks quickly and retains its flavor.
Is black gram dal good for diabetics?
Yes, the high fiber content in black gram dal helps regulate blood sugar levels by slowing down the absorption of glucose. Its low glycemic index makes it a suitable carbohydrate source for managing diabetes.
