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Foods / Dals and pulses

Urad dal: Nutrition and who it suits

Urad dal is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 324 kcal, 23.1 g of protein and 11.9 g of fibre. One serving is one katori cooked (30 g dry), about 97 kcal.

Urad dal, dehusked white

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
Energy324 kcal
Protein23.1 g
Carbohydrate51 g
Fibre11.9 g
Sugars0.8 g
Fat1.7 g
Magnesium173 mg
Folate88.8 µg
Potassium1157 mg

Where its calories come from

30%66%
  • Protein 30%
  • Carbohydrate 66%
  • 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 urad dal?

About 97 kcal for one katori cooked (30 g dry), and about 194 kcal if you have two.

One serving, against your day

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

15%Protein
6.9 g
14%Magnesium
51.9 mg
12%Folate
26.6 µg
11%Potassium
347 mg
7%Zinc
0.9 mg
5%Iron
1.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B003. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Good choice

3.6 g of fibre for 15.3 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.6 g of fibre for 15.3 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

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

Weight lossGood choice3.7 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.6 g of fibre for 15.3 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice6.9 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.

How to eat it

Dishes on this site that use urad dal, each with its calories per portion:

Also called

Assamese: Matir dail phola; Bengali: Biulir dal; Gujarati: Aadad ni daad; Hindi: Urad dal; Kannada: Uddhina bele; Kashmiri: Kaha; Malayalam: Uzhunnu parippu; Marathi: Uddachi dal; Odia: Birri dali, Biri dali; Punjabi: Maa ki daal; Sanskrit: Maassa; Tamil: Ulutham paruppu; Telugu: Minapa pappu; Urdu: Mash ki dal.

Related

Masoor dalMoong dalSoya chunks (soy nuggets)Cowpea (Lobia)Chana dalHorse gram (Kulthi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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