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Horse gram (Kulthi): Nutrition and who it suits

Horse gram is a good choice for menopause, and fine in a portion for weight loss, PCOS and diabetes. 100 g has 330 kcal, 21.7 g of protein and 7.9 g of fibre. One serving is one katori cooked (30 g dry), about 99 kcal.

Horse gram (Kulthi)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy330 kcal
Protein21.7 g
Carbohydrate57.2 g
Fibre7.9 g
Sugars0.3 g
Fat0.6 g
Folate163 µg
Magnesium152 mg
Potassium1065 mg

Where its calories come from

27%71%
  • Protein 27%
  • Carbohydrate 71%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of horse gram?

About 99 kcal for one katori cooked (30 g dry), and about 198 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

22%Folate
48.9 µg
14%Protein
6.5 g
12%Magnesium
45.6 mg
10%Potassium
320 mg
9%Iron
2.6 mg
8%Calcium
80.7 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B012. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is horse gram good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

99 kcal in a 30 g serving, with 6.5 g of protein and 2.4 g of fibre, so watch the portion.

PCOS and PCOD

Eat in moderation

About 17.2 g of carbohydrate in a 30 g serving, so watch the portion.

Diabetes

Eat in moderation

About 17.2 g of carbohydrate in a 30 g serving, so watch the portion.

Menopause

Good choice

6.5 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossEat in moderation99 kcal in a 30 g serving, with 6.5 g of protein and 2.4 g of fibre, so watch the portion.
PCOS and diabetesEat in moderationAbout 17.2 g of carbohydrate in a 30 g serving, so watch the portion.
MenopauseGood choice6.5 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Bengali: Kulotto- kalai; Gujarati: Kuleeth; Hindi: Kulthi; Kannada: Hurule; Kashmiri: Kurath; Malayalam: Muthira; Marathi: Kuleeth; Odia: Kolatha; Sanskrit: Kulattha; Tamil: Kollu; Telugu: Ulavalu; Urdu: Kulthi.

Related

Chana dalToor dal (arhar dal)Soya chunks (soy nuggets)Moong dalUrad dalMasoor dal

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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