Urad Dal: Nutrition, Benefits, Protein & Complete Chef's Guide

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After 13 years of cooking professionally across hotel kitchens, I have yet to find a single ingredient as quietly powerful as urad dal. It sits at the heart of Dal Makhani — arguably India's most celebrated slow-cooked dal — yet it also transforms into the light, crispy batter of a perfectly fermented idli. That kind of versatility is rare even by Indian pantry standards, and it is exactly why urad dal deserves a deep, honest look.

In this complete guide, I am going to walk you through everything: what urad dal is in English, its full nutrition profile per 100g, protein content, proven health benefits, the difference between black and white varieties, current price in India, and how I use it across different preparations in a professional kitchen. Let us get into it.

What Is Urad Dal?

Urad dal is a small, lens-shaped legume that comes from the plant Vigna mungo, a member of the legume family native to the Indian subcontinent. It has been cultivated across South Asia for thousands of years and remains one of the most consumed pulses in Indian households today.

The bean itself has a distinctive black outer skin — which is why the whole variety is commonly called kali urad dal (black urad dal). When the outer husk is removed and the bean is split, it reveals a creamy white interior — this is what we call dhuli urad dal or white urad dal. Both come from the same plant but behave very differently in the kitchen.

In my years working in hotel kitchens, I have used urad dal across three completely different culinary contexts: as the base for slow-cooked, cream-finished Dal Makhani at the banquet; as a fermented batter component for South Indian idli and dosa; and as a protein-rich addition to satvik thali preparations for health-conscious guests. Very few ingredients pull off that range.

Urad Dal in English — What Is It Called?

Urad dal is called Black Gram in English. The scientific name is Vigna mungo. In some Western texts and academic papers, you will also find it referred to as Black Lentil, Black Matpe Bean, or White Lentil (specifically for the dehusked split variety).

The term "Black Gram" is the most widely accepted English name and is what you will find on most international grocery store labels in the UK, USA, and Australia. If you are shopping for it outside India, search for "Black Gram" or "Urad Lentil" — the results will be the same ingredient.

Types of Urad Dal Explained

Before we get into nutrition and benefits, it is important to understand the three main forms you will encounter in the market — because each one has a different nutritional profile and culinary use.

Type	Hindi Name	Appearance	Best Used For	Digestion
Whole Black Urad Dal	Sabut Kali Urad / Kali Dal	Small, oval, black-skinned	Dal Makhani, slow-cooked gravies	Heavier — needs longer soaking
Split Urad Dal with Skin	Chilka Urad Dal	Split, half-black half-white	Everyday dal, tadka dal	Medium — moderate soaking
Dhuli Urad Dal (White)	Dhuli / Safed Urad Dal	White, smooth, oval halves	Idli, dosa batter, medu vada, papad	Easiest to digest

In my professional kitchen, I keep all three varieties in stock. The whole black urad is reserved for the slow-cooking station. The dhuli variety goes directly to the South Indian prep team for idli batter fermentation. The chilka variant is my go-to for everyday dal preparations in bulk banquet cooking because it cooks faster than the whole black variety while still retaining good fiber from the skin.

Urad Dal Nutrition Per 100g (USDA Data)

The nutrition data below is sourced from the USDA FoodData Central database and represents raw, dried urad dal (black gram) per 100g. Cooked values are also provided as a practical reference for everyday meal planning.

Disclaimer: The nutrition data above is for general informational purposes only. Individual nutritional needs vary. Please consult a registered dietitian or healthcare provider for personalised dietary advice.

Urad Dal Protein Per 100g

Urad dal contains 25.2g of protein per 100g in its raw, dried form. In cooked form, protein content comes down to approximately 6.8g per 100g — this is not a loss of protein but rather a dilution effect as the dal absorbs water during cooking and roughly triples in weight.

To put this in practical kitchen terms: if you soak and cook 50g of dry urad dal, you end up with roughly 135–150g of cooked dal. That serving will deliver approximately 10–11g of protein — comparable to two medium-sized eggs.

For vegetarians and vegans, urad dal is one of the most reliable plant-based protein sources in the Indian diet. In my experience at Radisson, when we develop vegetarian high-protein menus for corporate wellness programs, urad dal almost always makes the list alongside soya chunks and paneer.

Want the full deep-dive on how urad dal protein compares with other lentils? Read my detailed post: 

8 Proven Health Benefits of Urad Dal

Note: The benefits listed below are based on the nutritional composition of urad dal and general dietary science. This is not medical advice. Please consult your doctor before making significant dietary changes, especially if you have a pre-existing health condition.

1. High-Quality Plant Protein for Muscle Support

With 25.2g of protein per 100g, urad dal is an exceptional protein source for vegetarians. Proteins from urad dal provide essential amino acids that support muscle repair, enzyme production, and immune function. Combined with rice or wheat — as in idli-rice or dal-roti — it forms a more complete amino acid profile.

2. Rich in Iron — Particularly Beneficial for Women

Urad dal delivers 7.57mg of iron per 100g raw — that is 42% of the adult daily value. Iron-deficiency anaemia is widespread across India, and for vegetarians who cannot rely on haem iron from meat, urad dal is one of the best dietary sources available. Pair it with a vitamin C source — a squeeze of lemon in your dal, or a small tomato-onion salad alongside — to significantly enhance iron absorption.

3. Exceptional Dietary Fiber for Digestive Health

At 18.3g of dietary fiber per 100g, urad dal contains more fiber than most people realise. This fiber supports healthy bowel movement, feeds beneficial gut bacteria, and slows down glucose release into the bloodstream — making it a smart choice for those managing blood sugar. The whole black variety (kali urad dal) carries more fiber than the dehusked white version because of its intact outer skin.

4. Supports Heart Health

The combination of dietary fiber, potassium (983mg/100g), and magnesium (267mg/100g) makes urad dal genuinely heart-supportive. Dietary fiber helps reduce LDL (bad) cholesterol. Potassium supports healthy blood pressure by counteracting the effect of sodium. Magnesium plays a role in maintaining regular heart rhythm. It is worth noting that the traditional preparation of Dal Makhani with heavy cream and butter offsets some of these benefits — in my kitchen, I moderate the butter and use lighter cream to retain the nutritional value.

5. Bone Health — Calcium, Phosphorus and Magnesium Together

Unlike many plant foods that provide only one or two bone minerals in isolation, urad dal delivers calcium (138mg), phosphorus (379mg), and magnesium (267mg) together — and these three minerals work synergistically for bone density. For those who avoid dairy, urad dal is a valuable non-dairy calcium contributor.

6. Excellent Source of Folate for Pregnancy

Urad dal provides 216 mcg of folate per 100g — over half the daily requirement in a single food. Folate is critical during early pregnancy for preventing neural tube defects in the developing foetus. It also supports red blood cell formation and DNA synthesis. Pregnant women in India who regularly consume idli and dosa (made from urad dal batter) are inadvertently getting a useful folate boost from this preparation.

7. Blood Sugar Management — Low Glycemic Index

Urad dal has a low glycemic index (GI), meaning it causes a slow, gradual rise in blood glucose rather than a sharp spike. This is largely due to its high fiber and protein content slowing gastric emptying. For individuals managing Type 2 diabetes or insulin resistance, urad dal is a smarter carbohydrate choice than white rice or refined flour. The cooked whole black variety has a particularly favourable GI compared to the dehusked white variety.

8. Energy and B-Vitamin Support

Urad dal contributes meaningful amounts of Vitamin B6 (0.28mg/100g) and Folate — both B vitamins essential for energy metabolism and neurological function. In a carbohydrate-heavy Indian diet, adequate B vitamins help the body efficiently convert those carbohydrates into usable energy. This is why a meal anchored in dal-chawal often leaves you full and energised for longer than a meal of refined foods alone.

Ayurvedic Perspective: Kali Urad Dal Ke Fayde

Chef's Verdict: If I had to pick one for maximum nutrition, I would choose whole black urad dal every time — the skin is where a large portion of fiber and phytonutrients sit. But if you have a sensitive stomach or are cooking for elderly family members or children, the dhuli variety is the practical choice. In my kitchen, I never discard the soaking water from whole black urad — I use it in the cooking liquid because it holds water-soluble B vitamins.

Chef's Buying Tip: At Radisson, we source whole black urad dal in 25kg bulk sacks from wholesale suppliers in Delhi NCR, which brings the per-kg cost down significantly. For home use, buying 2–5 kg at a time from trusted brands like Tata Sampann gives you both quality assurance and cost efficiency. Always check for uniform colour, absence of stones, and a clean, earthy aroma — dal that smells musty has been stored incorrectly. Store at home in an airtight container away from direct sunlight and humidity, and it will last 12 months easily.

Chef's Recipe Secret: For the crispiest Medu Vada, grind the soaked dhuli urad dal with as little water as possible. The batter should be thick and aerated by hand-whisking until it floats in water!

उड़द दाल को हिंदी में क्या कहते हैं?

हिंदी में उड़द दाल को उड़द दाल, काली दाल, या माष भी कहा जाता है। साबुत काली उड़द दाल को सबूत उड़द और छिलका उतारी हुई सफेद दाल को धुली उड़द दाल कहते हैं। यह दाल भारत की सबसे पौष्टिक दालों में से एक है और इसमें प्रति 100 ग्राम 25.2 ग्राम प्रोटीन होता है।

Urad Dal Name in All Indian Languages

Language	Name for Urad Dal	Script	Region
Hindi	Urad Dal / Kali Dal / Maash	उड़द दाल / काली दाल / माष	North India
Telugu	Minumulu / Minapappu	మినుమపప్పు	Andhra Pradesh, Telangana
Tamil	Ulundu / Ulunthu	உளுந்து	Tamil Nadu
Kannada	Uddina Bele / Uddu	ಉದ್ದಿನ ಬೇಳೆ	Karnataka
Malayalam	Uzhunnu Parippu	ഉഴുന്ന് പരിപ്പ്	Kerala
Bengali	Biuli Dal / Mashkalai Dal	মাষকলাই ডাল	West Bengal
Marathi	Udid Dal / Uddin	उडीद डाळ	Maharashtra
Gujarati	Adad / Adad Dal	અડદ / અડદ ની દાળ	Gujarat
Punjabi	Maah Dal / Maa Di Dal	ਮਾਹ ਦੀ ਦਾਲ	Punjab, Haryana
Odia	Biri Dali	ବିରି ଡାଲି	Odisha
Urdu	Mash Ki Dal	ماش کی دال	Pan-India / Pakistan
English	Black Gram / Black Lentil	Vigna mungo (Scientific)	International

About the Author — Mobasir Hassan
Mobasir Hassan is an Executive Sous Chef at Radisson Hotels with over 13 years of experience in professional hotel kitchens across India. He is the founder of HassanChef.com, a food, nutrition, and kitchen appliance blog that combines professional culinary expertise with practical everyday cooking advice. All nutrition content on this blog is informed by professional kitchen experience and referenced against USDA or peer-reviewed data sources.