Urad dal is one of the most widely consumed pulses in Indian households. From comforting dals to crispy dosas and soft idlis, urad dal plays a central role in traditional cooking. Also known as urad ki dal in Hindi and commonly referred to as black urad dal or kali urad dal, this pulse is celebrated for its high protein content, digestive benefits, and versatility in recipes.

Table of Contents

1. What is Urad Dal?
2. Types  (Black, Split, Washed)
3. Nutritional Value & Protein Per 100g
4. Calories in Urad (Cooked, Tadka, Dal Makhani)
5. Benefits of Urad Dal
6. Benefits for Men & Women
7. Digestion & Immunity
8. Price in India Factors Affecting Cost
9. How to Select & Store
10. Popular Recipes Made
11. Table of Comparison: Urad Dal vs Other Pulses
12. Calorie Comparison: Moong Dal vs Masoor Dal

What is Urad Dal?

Urad dal is derived from black gram, scientifically known as Vigna mungo. It is one of the most widely cultivated pulses in India and an essential part of both North and South Indian cuisine. The outer black skin gives rise to the name black urad dal or kali urad dal, while the skinned and split version appears white and is commonly used in daily cooking. When the skin is completely removed and the dal is ground into flour, it is used in various traditional recipes.

Urad dal in English is known as “Black Gram” or “Split Black Lentil.” It belongs to the legume family and is highly valued for its rich plant-based protein content. Along with protein, it provides dietary fiber, iron, calcium, magnesium, potassium, and B vitamins, making it a nutrient-dense pulse.

Urad Dal Meaning & Types

If you are wondering about urad dal in English, the correct term is Black Gram. It is scientifically called Vigna mungo.

There are mainly three forms of urad dal available in the market:

• Whole black urad dal (with skin)
• Split black urad dal (with skin)
• Split and skinned urad dal (white)

Types ozf Urad Dal

1. Whole Black Urad Dal

Retains its natural black outer skin, giving it a rich, earthy flavor and dense texture. It contains slightly higher fiber compared to the skinned version. Commonly used in Dal Makhani and Punjabi-style kali dal.

2. Split Black Urad Dal

Split into two halves but keeps its black skin. Cooks faster than whole dal and maintains good fiber content. Ideal for everyday dals.

3. White Urad Dal

Made by removing the outer black skin and splitting the grain. Softer in texture and commonly used for dosa, idli, medu vada, and papad.

All forms provide valuable protein, fiber, and minerals.

Nutritional Value & Urad Dal Protein Per 100g

Approximate nutritional value per 100g (raw):

• Calories: 340–350 kcal
• Protein: 24–26g
• Carbohydrates: 55–60g
• Fiber: 18g
• Fat: 1–2g
• Iron: 7–8 mg
• Calcium: 130–150 mg
• Potassium: 900+ mg

Calories in Urad Dal (Cooked & Popular Preparations)

Understanding calorie differences in urad dal preparations is important, especially if you are tracking weight, managing portion sizes, or following a calorie-controlled diet. The base ingredient remains the same, but cooking methods significantly impact the final calorie count.

1. Plain Boiled Urad Dal

~103 kcal per 100g cooked

Plain boiled urad dal is the lowest-calorie form because it is prepared without added fats. The calories mainly come from natural carbohydrates and protein present in the lentil itself.

• A standard small bowl (150–200g cooked) provides approximately 150–210 calories.
• Rich in protein and fiber, it keeps you full for longer.
• Ideal for weight management and clean eating diets.
• Best paired with vegetables and whole grains for a balanced meal.

This version is recommended for individuals following calorie-controlled or heart-healthy diets.

2. Urad Dal with Simple Tadkal

~150–195 kcal per 100g

When oil, cumin, garlic, onions, or ghee are added for tempering (tadka), the calorie content increases. The rise depends entirely on the quantity and type of fat used.

• One teaspoon of oil or ghee adds roughly 40–45 calories.
• A typical serving (150–200g) may range between 225–350 calories depending on oil usage.
• Still nutritious, but portion control is important.

To keep calories moderate:

• Use minimal oil (1 tsp per serving).
• Prefer cold-pressed oils.
• Avoid excessive frying of onions or spices.

3. Dal Makhani (Creamy Style)

~270–350 kcal per 100g

Dal Makhani is richer because it includes butter, cream, and sometimes additional ghee. The slow-cooking process enhances creaminess but also increases calorie density.

• A 150–200g serving can easily provide 400–600+ calories.
• High in fat due to dairy ingredients.
• Best consumed occasionally rather than daily.

Calories increase due to:

• Butter and cream additions
• Longer simmering in fat
• Sometimes added kidney beans (rajma), which slightly increase carbohydrate load

For a lighter version:

• Replace cream with low-fat milk.
• Reduce butter quantity.
• Use controlled portion sizes.

The lentil itself remains moderate in calories, but how you cook it determines the final calorie count.

• Plain boiled = Best for weight management
• Simple tadka = Balanced daily option
• Dal Makhani = Occasional indulgence

By adjusting oil, butter, and portion size, urad dal can easily fit into both muscle-building and calorie-controlled meal plans.

Calorie Comparison: Moong Dal vs Masoor Dal (Cooked)

Dal Type	Calories per 100g (Cooked)
Moong Dal	~100–105 kcal
Masoor Dal	~116 kcal

Moong dal is lighter and often preferred for calorie-controlled diets.

Here’s the expanded and more detailed version of your Health Benefits of Urad Dal section, keeping your core points intact but adding depth and value:

Health Benefits of Urad Dal

Urad dal, derived from Vigna mungo, is a nutrient-dense pulse packed with protein, fiber, iron, calcium, and essential minerals. Regular consumption in moderate amounts can support overall health in multiple ways.

1. Rich in Plant Protein

Urad dal contains approximately 24–26g protein per 100g (raw), making it one of the richest plant-based protein sources among Indian pulses.

• Supports muscle growth and repair
• Aids recovery after workouts
• Helps maintain lean body mass
• Ideal for vegetarians and vegans

When combined with cereals like rice (as in idli or dosa), it forms a more complete amino acid profile, enhancing protein quality.

2. Improves Digestion

The high fiber content in urad dal supports healthy digestion and gut function.

• Promotes smoother bowel movements
• Helps prevent constipation
• Supports gut microbiome balance
• Enhances nutrient absorption

Soaking and fermenting urad dal (as in dosa or idli batter) improves digestibility and reduces bloating.

3. Strengthens Bones

Urad dal is naturally rich in calcium, magnesium, and phosphorus, essential minerals for bone health.

• Improves bone density
• Supports joint strength
• Helps reduce risk of bone weakness with age
• Beneficial for growing children and elderly individuals

Regular intake contributes to long-term skeletal health.

4. Boosts Energy

Iron present in urad dal plays a key role in hemoglobin formation.

• Supports oxygen transport in the body
• Helps reduce fatigue and weakness
• Beneficial for individuals prone to iron deficiency
• Supports stamina and endurance

5. Supports Heart Health

Urad dal contains potassium, fiber, and antioxidants that contribute to cardiovascular wellness.

• Helps regulate blood pressure
• Supports healthy cholesterol levels
• Reduces oxidative stress
• Contributes to overall heart function

6. Enhances Skin & Hair

The protein, iron, and B vitamins in urad dal contribute to healthy skin and hair.

• Supports collagen production
• Improves blood circulation
• Strengthens hair roots
• May promote natural skin glow

Adequate protein intake is essential for maintaining skin elasticity and hair thickness. From muscle support and bone strength to digestion and heart health, urad dal offers a well-rounded nutritional profile. Including it 2–3 times per week in balanced portions can contribute significantly to overall vitality and long-term wellness.

Black Urad Dal Benefits for Men & Women

Black urad dal, derived from Vigna mungo, is nutritionally dense and rich in protein, iron, calcium, magnesium, potassium, folate, and B vitamins. Its balanced nutrient profile makes it beneficial for both men and women across different age groups.

For Men

1. Improves Stamina

Black urad dal contains complex carbohydrates and iron that provide sustained energy release.

• Supports endurance during physical work and workouts
• Helps reduce fatigue
• Maintains consistent energy levels throughout the day

2. Supports Muscle Building

With approximately 24–26g protein per 100g (raw), it is an excellent plant-based protein source.

• Aids muscle repair after exercise
• Helps maintain lean muscle mass
• Beneficial for athletes and fitness enthusiasts
• Works well in vegetarian muscle-building diets

3. May Support Reproductive Health

Black urad dal contains zinc, iron, and folate, nutrients linked to reproductive wellness.

• Supports healthy blood circulation
• Contributes to hormonal balance
• May help maintain overall reproductive health when consumed as part of a balanced diet

4. Strengthens Bones & Joints

The calcium and magnesium content supports skeletal health.

• Maintains bone density
• Supports joint flexibility
• Beneficial for men involved in strength training or manual labor

For Women

1. Helps Reduce Iron Deficiency

Women are more prone to iron deficiency due to menstrual blood loss.

• Supports hemoglobin production
• Helps reduce fatigue and weakness
• Contributes to better oxygen transport in the body

2. Supports Bone Strength

Calcium, phosphorus, and magnesium contribute to stronger bones.

• Important during adolescence
• Supports bone health during and after menopause
• Reduces risk of bone weakening over time

3. Provides Folate During Pregnancy (in Moderation)

Folate is essential for fetal development.

• Supports healthy cell growth
• Contributes to proper neural development
• Helps meet increased nutritional needs during pregnancy (when consumed in appropriate portions and under medical guidance)

4. Promotes Healthy Skin & Hair

Protein, iron, and B vitamins support tissue repair and circulation.

• Strengthens hair roots
• Supports collagen formation
• Enhances natural skin glow
• Helps maintain overall vitality

Black urad dal supports strength, energy, bone health, and overall well-being in both men and women. When consumed in balanced portions and cooked properly, it becomes a powerful addition to daily nutrition across all life stages.

Urad Dal for Digestion & Immunity

Digestive Benefits

Improves bowel movement

Helps regulate stool movement and promotes regular digestion.
Reduces chances of constipation by supporting healthy gut function.

Feeds good gut bacteria

Acts as nourishment for beneficial gut microbes.
This helps maintain a balanced microbiome and better digestive health.

Enhances nutrient absorption

Improves the efficiency of the digestive system in absorbing nutrients.
Helps the body utilize vitamins and minerals more effectively.

Immunity Benefits

Supports immune cell production

Helps the body produce and maintain important immune cells.
These cells protect the body from infections and diseases.

Strengthens gut-based immunity

Supports the immune defenses present in the digestive tract.
A stronger gut barrier helps block harmful pathogens.

Provides antioxidants

Contains compounds that help fight oxidative stress in the body.
These antioxidants protect cells and support overall immune health.

Urad Dal Price in India – Factors Affecting Cost

The urad dal price generally ranges between ₹120 to ₹200 per kg.

Factors affecting price:

• Quality grade
• Organic vs non-organic
• Seasonal supply
• Regional production
• Market demand

Premium black urad dal may cost slightly higher.

How to Select & Store Urad Dal

While Buying

Uniform grain size

Choose grains that are consistent in size and shape.
Uniform grains usually indicate proper cleaning, grading, and better cooking quality.

No stones or impurities

Check carefully for stones, husk particles, dust, or other foreign materials.
Clean grains reduce the risk of contamination and ensure safer consumption.

No foul smell

The grains should have a fresh, natural smell without any sour or musty odor.
A bad smell may indicate moisture damage, fungal growth, or poor storage conditions.

Dry texture

Grains should feel dry and firm when touched, not sticky or damp.
Excess moisture can lead to mold growth, insect infestation, and faster spoilage.

Check packaging date

Always look at the packaging or manufacturing date before buying.
Fresher grains generally retain better taste, nutritional value, and shelf life.

Storage Tips

Store in airtight container

Keep grains in a tightly sealed container to protect them from air and insects.
Airtight storage helps maintain freshness and prevents contamination.

Keep in cool, dry place

Store the container in a cool and dry environment away from direct sunlight.
This helps preserve the quality and prevents moisture buildup.

Avoid moisture

Ensure the storage area and container remain completely dry.
Moisture can cause mold growth, spoilage, and attract pests.

Sun-dry occasionally if stored long-term

If grains are stored for several months, occasionally sun-dry them.
Sunlight helps remove excess moisture and reduces the risk of insect infestation.

Popular Recipes Made with Urad Ki Dal

Urad dal, derived from Vigna mungo, is widely used in Indian cuisine due to its creamy texture, binding properties, and fermentation ability. It plays a central role in both North and South Indian dishes.

1. Dal Makhani

A rich North Indian curry made primarily with whole black urad dal and rajma (kidney beans), slow-cooked with tomatoes, butter, and cream.
Recipe style:

• Soak whole urad dal overnight.
• Pressure cook until soft.
• Simmer with tomato puree, ginger-garlic paste, spices, butter, and cream.
• Slow cook for enhanced creaminess.

2. Idli

Soft, steamed rice cakes made from a fermented batter of urad dal and rice.
Recipe style:

• Soak urad dal and rice separately for 6–8 hours.
• Grind to a smooth batter.
• Mix and ferment overnight.
• Steam in idli moulds for 10–12 minutes.

Fermentation improves digestibility and adds probiotic benefits.

3. Dosa

Thin, crispy crepes made from the same fermented batter used for idli, but spread thin on a hot griddle.
Recipe style:

• Prepare fermented urad dal–rice batter.
• Pour onto a heated tawa.
• Spread thin in circular motion.
• Cook until golden and crisp.

4. Medu Vada

Crispy on the outside and soft inside, these savory fritters are made from urad dal batter.
Recipe style:

• Soak urad dal for 4–6 hours.
• Grind to a thick, fluffy batter.
• Add salt, curry leaves, and green chilies.
• Shape into doughnut-like rounds and deep fry until golden.

5. Papad

Thin, crispy wafers often served as a side dish or snack.
Recipe style:

• Grind urad dal into fine flour.
• Mix with spices and salt to form a dough.
• Roll into thin discs.
• Sun-dry and roast or fry before serving.

6. Punjabi Kali Dal

A traditional Punjabi-style whole black urad preparation, less creamy than dal makhani but equally flavorful.
Recipe style:

• Soak whole urad dal overnight.
• Pressure cook until tender.
• Temper with cumin, garlic, onions, tomatoes, and spices.
• Simmer until thick and aromatic.

Fermented batters enhance probiotic value and improve digestibility.

Table of Comparison: Urad Dal vs Other Pulses

Parameter	Urad Dal	Toor Dal	Moong Dal	Chana Dal
Protein per 100g	24–26g	22g	24g	21g
Fiber	High	Medium	Medium	High
Iron	High	Medium	Low	Medium
Calcium	High	Low	Low	Medium
Complex Carbs	High	High	Medium	High
Digestibility	Moderate	Easy	Very Easy	Moderate
Best For	Muscle & Bones	Daily Dal	Light Digestion	Weight Management

People Also Ask

What is urad dal in English?
Urad dal in English is called Black Gram. It is a protein-rich lentil widely used in Indian cooking.

What is urad dal protein per 100g?
Urad dal contains approximately 24–26 grams of protein per 100g (raw). This makes it one of the highest plant-based protein sources among common pulses.

Is black urad dal good for health?
Yes, black urad dal supports digestion, bone strength, and energy levels. It is rich in protein, iron, calcium, and fiber.

What is the average urad dal price?
The average urad dal price ranges between ₹120–₹200 per kg. Prices vary based on quality, brand, and seasonal supply.

Is kali urad dal different from white urad dal?
Yes, kali urad dal retains its black outer skin. White urad dal is skinned and split, giving it a softer texture and quicker cooking time.

FAQs

Q1. Can we eat urad dal daily?
Yes, urad dal can be eaten daily in moderate portions. It should be part of a balanced diet that includes vegetables and whole grains.

Q2. Is urad dal good for weight gain?
Yes, urad dal supports healthy weight gain due to its high protein and calorie density. It helps build lean muscle when combined with proper nutrition and exercise.

Q3. Does urad dal cause gas?
Urad dal may cause bloating if not soaked or cooked properly. Soaking and thorough cooking improve digestion and reduce discomfort.

Q4. Is urad ki dal good for diabetics?
Urad ki dal contains fiber and protein that may help regulate blood sugar levels. It should be consumed in controlled portions as part of a balanced meal plan.

Q5. Why does urad dal price fluctuate?
Urad dal price fluctuates due to crop production levels and monsoon conditions. Market demand and storage costs also impact pricing.

Conclusion

Urad dal, derived from Vigna mungo, is more than a kitchen staple. From understanding urad dal in English to analyzing urad dal protein per 100g, its nutritional richness makes it a powerful plant-based protein source.

The many benefits — including improved digestion, stronger bones, better immunity, and muscle support make it suitable for all age groups. Though the urad dal price may fluctuate, its health value remains consistent.