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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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 simple and soulful Assamese dal made from whole black gram lentils. This rustic dish has a creamy texture and a subtle, earthy flavor from ginger and mustard oil, a true comfort food from Assam.
A creamy, slow-cooked lentil dish from Punjab, made with whole black gram and split chickpeas. This hearty dal is finished with a rich tempering of ghee, onions, and aromatic spices, making it a perfect comfort food with roti or rice.
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.
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.
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.
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.
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.
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.
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.
whole black gram 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 legume category with complete nutrition information.
View all legume →Discover 6 recipes featuring whole black gram with step-by-step instructions.
Browse recipes →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.
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.
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.
