Home / Ingredients / Legume / whole black gram

Legume5 recipes

whole black gram.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

black gramblack urad daluradkaali dalkali dalmati dal

Recipes with whole black gram + Add to pantry

SERVING

CALORIES

341

PROTEIN

24.9g

CARBS

59.6g

FAT

1.4g

FIBER

18.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories341kcal—

Protein24.9g50%

Carbohydrates59.6g22%

Fiber18.3g65%

Sugar2.9g6%

Total fat1.4g2%

Saturated fat0.25g1%

Trans fat0g—

Cholesterol0mg0%

Water10.7g—

MINERALS

Sodium38mg2%

Potassium983mg21%

Calcium138mg11%

Iron7.6mg42%

Magnesium190mg45%

Phosphorus345mg28%

Zinc3.0mg28%

Copper0.76mg84%

Manganese1.8mg80%

Selenium28µg51%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.23mg2%

Vitamin K10.8µg9%

Thiamin (B1)0.32mg27%

Riboflavin (B2)0.11mg8%

Niacin (B3)1.9mg12%

Pantothenic acid (B5)4.0mg80%

Vitamin B60.53mg31%

Biotin (B7)1.3µg4%

Folate (B9)134µg34%

%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 cup195g

1 tablespoon12.2g

1 teaspoon4.1g

1 ml0.8g

1 liter813.3g

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 crucial for hemoglobin production and preventing anemia.
✓High in magnesium and potassium, which support heart health by helping to regulate blood pressure.
✓Provides a good source of B-vitamins, including folate, which is essential for cell growth and metabolism.

COOKING TIPS

In the kitchen.

1Soak whole black gram for at least 6-8 hours or overnight to reduce cooking time and improve digestibility.
2It is the primary ingredient for the famous Indian dish Dal Makhani, where it is slow-cooked with kidney beans, butter, and cream to achieve a rich, creamy texture.
3After soaking, it can be ground into a paste to make batters for fermented foods like dosa and idli.
4When pressure cooking, use a ratio of approximately 1 part dal to 3-4 parts water for a good consistency.

STORAGE

Keep it fresh.

Store dried whole black gram 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 whole black gram healthy?

Yes, whole black gram is highly nutritious, providing 24.9g of protein and significant dietary fiber per 100g. It is rich in iron for blood health and contains magnesium and potassium, which support heart health and help regulate blood pressure.

How much protein is in whole black gram?

Whole black gram is an excellent plant-based protein source, containing approximately 24.9g of protein per 100g of dry beans. This makes it a staple for vegetarian and vegan diets to help meet daily protein requirements.

Is whole black gram good for weight loss?

Yes, its high fiber and protein content promote satiety, helping you feel full for longer and reducing the urge to snack. While it is calorie-dense at 341 calories per 100g, its low fat content and complex carbohydrates make it a beneficial addition to a weight management plan.

Is whole black gram gluten-free?

Yes, whole black gram is naturally gluten-free. It is a safe and nutritious alternative for individuals with celiac disease or gluten sensitivity who need a high-protein grain substitute.

Is whole black gram keto-friendly?

No, whole black gram is not considered keto-friendly because it contains approximately 59.6g of carbohydrates per 100g. While these are complex carbohydrates, the total carb count is too high for a standard ketogenic diet.

Do I need to soak whole black gram before cooking?

Yes, soaking is highly recommended for at least 6 to 8 hours or overnight. Soaking softens the tough outer skin, significantly reduces cooking time, and helps break down complex sugars that can cause digestive discomfort.

How do you cook whole black gram?

After soaking, boil the gram in a pressure cooker or heavy pot with a 1:3 ratio of gram to water. It typically takes about 20-30 minutes in a pressure cooker to reach a soft, creamy consistency, which is ideal for dishes like Dal Makhani.

What is the difference between whole black gram and split black gram?

Whole black gram (Urad Sabut) has its black skin intact, offering more fiber and a distinct earthy flavor. Split black gram (Urad Dal) has the skin removed or is split, which results in a faster cooking time and a milder taste, often used for batters like idli or dosa.

How should I store whole black gram?

Store dry whole black gram in an airtight container in a cool, dry, and dark place. When kept away from moisture and direct sunlight, it can remain fresh for up to 12 months.

Can whole black gram help with anemia?

Yes, whole black gram is a rich source of iron, which is essential for the production of hemoglobin. Regular consumption can help prevent iron-deficiency anemia and improve overall energy levels and oxygen transport in the body.

RECIPES