Is sabut urad good for weight loss and diabetes?

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

Nutrient	Per 100 g
Energy	291 kcal
Protein	22 g
Carbohydrate	44 g
Fibre	20.4 g
Sugars	0.5 g
Fat	1.6 g
Folate	134 µg
Magnesium	190 mg
Potassium	1093 mg

Where its calories come from

Protein 32%
Carbohydrate 63%
Fat 5%

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

How many calories in one serving of sabut urad?

About 87 kcal for one katori cooked (30 g dry), and about 174 kcal if you have two.

One serving, against your day

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

18%Folate
40.2 µg

15%Magnesium
57 mg

14%Protein
6.6 g

10%Potassium
328 mg

7%Zinc
0.9 mg

6%Iron
1.8 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B004. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is sabut urad good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

7 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

6.1 g of fibre for 13.2 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

6.1 g of fibre for 13.2 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

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

Weight lossGood choice7 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice6.1 g of fibre for 13.2 g of carbohydrate, which slows the rise in sugar.

MenopauseGood choice6.6 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

Assamese: Gota mati mah; Bengali: Mashkolail; Gujarati: Adad; Hindi: Chhilke wali urad dal; Kannada: Uddhina bele; Kashmiri: Kaha; Malayalam: Uzhunu; Marathi: Uddachi dal; Odia: Birri, Biri; Punjabi: Sabut maa ki daal; Tamil: Ulundhu; Telugu: Minumulu Mapum.

Sabut moong (whole green gram)Kala chana (whole Bengal gram)Rajma (kidney beans)Lentil whole (Sabut masoor)Dry peas Moth bean (Motha)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index