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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whole urad dal is highly nutritious. It is rich in protein for muscle repair, high in fiber for digestion, and contains essential minerals like iron, magnesium, and potassium that support heart health and prevent anemia.
Whole urad dal is an excellent plant-based protein source, providing approximately 24g of protein per 100g of dry lentils. This makes it a staple for vegetarians and vegans looking to meet their daily protein requirements.
Yes, it can be beneficial for weight loss due to its high fiber and protein content. These nutrients promote satiety, helping you feel full for longer and reducing the likelihood of overeating throughout the day.
Yes, whole urad dal is naturally gluten-free and 100% vegan. It is a safe and nutritious choice for individuals with celiac disease, gluten sensitivities, or those following a plant-based lifestyle.
No, whole urad dal is generally not considered keto-friendly. With approximately 60g of carbohydrates per 100g, it is too high in carbs for a strict ketogenic diet, though it is excellent for low-fat and high-fiber diets.
It is most commonly used to make dishes like Dal Makhani. To cook, pressure cook the soaked lentils with water and salt for about 5-7 whistles until soft, then temper with spices, aromatics, and cream or butter if desired.
Yes, soaking is highly recommended for at least 4 to 8 hours, or overnight. Soaking reduces the cooking time significantly, improves the texture, and helps neutralize anti-nutrients, making the dal easier to digest.
Whole Urad Dal is a versatile ingredient found in cuisines around the world. With 341 calories per 100g and 24 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 2 recipes featuring whole urad dal with step-by-step instructions.
Browse recipes →Whole urad dal has a distinct earthy, nutty flavor and a unique mucilaginous (creamy) texture when cooked. This characteristic is what gives dishes like Dal Makhani their signature rich and buttery consistency.
Store dry whole urad dal in an airtight container in a cool, dry, and dark place. When kept away from moisture and heat, it can stay fresh for up to 12 months, though older dal may require longer soaking and cooking times.
Yes, whole urad dal has a low glycemic index (GI), which means it causes a slower, more gradual rise in blood sugar levels. Its high fiber content also helps regulate glucose absorption, making it a beneficial legume for managing diabetes.