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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A comforting and protein-rich lentil dish from Odisha, made with black gram lentils. This creamy dal is uniquely flavored with ginger and fresh coconut, making it a staple in every Odia household.
A royal Mughlai delicacy, this dal is slow-cooked with black gram lentils, aromatic spices, and a rich cashew paste. Finished with cream and a ghee tempering, it’s a luxurious, creamy dish perfect for special occasions.
A rustic and hearty Assamese delicacy featuring tender duck meat slow-cooked with whole black gram lentils (Matir Dail). The rich, rendered duck fat melds with the earthy dal, creating a uniquely flavorful, aromatic, and comforting curry, traditionally enjoyed with steamed rice.
A traditional Assamese stir-fry made from tender banana stem and black gram lentils. This healthy dish is flavored with panch phoron and mustard oil, offering a unique, rustic taste perfect with rice.
Yes, black gram lentils are highly nutritious, offering a rich source of plant-based protein, dietary fiber, and essential minerals. They support heart health through magnesium and potassium, aid digestion, and help maintain energy levels due to their high iron content.
Black gram lentils are an excellent protein source, providing approximately 24.9g of protein per 100g of dry lentils. This makes them a staple for vegetarians and vegans looking to meet their daily protein requirements for muscle repair and growth.
Yes, they can be beneficial for weight loss because their high fiber and protein content promotes satiety, helping you feel full for longer. However, they contain 341 calories per 100g, so they should be consumed in moderate portions as part of a balanced diet.
Yes, black gram lentils are naturally gluten-free. They are a safe and nutritious alternative for individuals with celiac disease or gluten sensitivity, and their flour is often used in gluten-free baking and cooking.
No, black gram lentils are generally not considered keto-friendly as they contain about 59.3g of carbohydrates per 100g. While they are a healthy complex carb, the high carbohydrate count typically exceeds the daily limits of a strict ketogenic diet.
It is highly recommended to soak whole black gram for at least 4 to 6 hours, or overnight. Soaking reduces the cooking time, improves the texture, and helps neutralize anti-nutrients like phytic acid, making the lentils easier to digest.
After soaking, boil the lentils in a 1:3 ratio of lentils to water. In a standard pot, whole black gram can take 45-60 minutes to soften, while a pressure cooker can reduce this time to about 20-25 minutes.
black gram lentils is a versatile ingredient found in cuisines around the world. With 341 calories per 100g and 24.9 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 10 recipes featuring black gram lentils with step-by-step instructions.
Browse recipes →Whole black gram (Urad Sabut) has its black skin intact and takes longer to cook, often used in creamy dishes like Dal Makhani. Split black gram (Urad Dal) can be found with or without the skin; it cooks much faster and is commonly used for tempering or making batters for idli and dosa.
Store dry black gram lentils in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, they can remain fresh for up to 12 months, though older lentils may require longer cooking times.
Yes, they are an excellent food for pregnancy because they are a rich source of folic acid, which is crucial for fetal cell growth and neural development. Additionally, their high iron content helps prevent anemia, which is common during pregnancy.
