OpenNutrition

AboutDownload
Urad Dal (Black Gram Beans)

Urad Dal (Black Gram Beans)

EverydayDry

Urad dal, also known as black gram beans, is a protein-rich legume central to South Asian cuisine, particularly in dishes like dal makhani and fermented idli/dosa batters. These small, black-skinned beans with creamy white interiors provide substantial fiber, iron, and potassium, along with slow-digesting complex carbohydrates. When soaked and cooked, they develop a velvety texture and earthy flavor, while their frequent use in fermented preparations enhances nutrient absorption and digestibility.

Macro Impact

A 1/4 cup serving contains 171 calories, 13g protein, 30g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories171
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate30g
11%
Dietary Fiber8g
29%
Total Sugars2g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium70mg
5%
Iron4mg
21%
Potassium425mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
8 / 28 g
29%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
41%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
38%
Methionine
0 / 1 g
17%
Phenylalanine
1 / 2 g
35%
Threonine
1 / 1 g
50%
Tryptophan
0 / 0 g
47%
Valine
1 / 2 g
36%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
0 / 2 mcg
0%
Folate
200 / 400 mcg
50%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
70 / 1k mg
7%
Copper
0 / 1 mg
28%
Iron
4 / 13 mg
29%
Magnesium
133 / 370 mg
36%
Manganese
1 / 2 mg
37%
Phosphorous
190 / 700 mg
27%
Potassium
425 / 3k mg
14%
Selenium
4 / 55 mcg
7%
Sodium
5 / 2.3k mg
0%
Zinc
2 / 10 mg
16%
Chromium
1 / 30 mcg
3%
Molybdenum
40 / 45 mcg
89%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

    Disclaimer & Important Notices

    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

    2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

    3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

    By using this database, you acknowledge and explicitly agree to these terms.

    © 2025 Snackbar Apps LLC