Most people who eat urad dal regularly have no idea how nutritionally dense it actually is. It shows up at breakfast as idli and dosa, at lunch as a side dish, and at dinner as dal makhani, but rarely does anyone stop to ask what is actually in it.

The answer is impressive. Urad dal is one of the most protein-rich, fibre-heavy, and mineral-packed legumes available in any Indian kitchen. This post breaks down the complete nutrition profile of urad dal per 100g, what each nutrient does for your body, and how it compares to other common dals in the Indian diet.

What Is the Nutritional Value of Urad Dal Per 100g?

Urad dal delivers one of the most complete nutritional profiles of any legume eaten regularly in India. Per 100g of dry white urad dal, here is what you are getting:

Macronutrients:

• Calories: 341 kcal

• Protein: 25g

• Carbohydrates: 59g

• Dietary fibre: 18 to 20g

• Fat: 1.6g

• Moisture: approximately 10g

Key minerals:

• Iron: 7 to 8mg

• Calcium: 138mg

• Magnesium: 267mg

• Phosphorus: 379mg

• Potassium: 983mg

• Zinc: 3mg

• Copper: 0.98mg

• Manganese: 1.5mg

Vitamins:

• Folate: 216 mcg

• Thiamine (B1): 0.42mg

• Riboflavin (B2): 0.28mg

• Niacin (B3): 1.5mg

• Pantothenic acid (B5): 0.91mg

That combination of high protein, high fibre, low fat, and dense mineral content makes urad dal one of the most efficient plant-based nutrition sources available in everyday Indian cooking.

How Much Protein Does Urad Dal Have?

Urad dal contains approximately 25g of protein per 100g of dry dal, making it one of the richest plant protein sources in the Indian diet.

To put that in context:

• Urad dal: 25g protein per 100g

• Moong dal: 24g protein per 100g

• Toor dal: 22g protein per 100g

• Chana dal: 20g protein per 100g

• Masoor dal: 26g protein per 100g

Urad dal sits at the top of the list alongside masoor dal. For vegetarians and vegans who rely on plant sources for daily protein, this makes urad dal one of the most efficient options in the Indian diet.

There is an important additional factor. The protein in urad dal, when paired with rice as in idli and dosa, forms a nutritionally complete protein. Urad dal is relatively low in the amino acid methionine but rich in lysine. Rice is the opposite. Together they provide all essential amino acids in a single meal, which is why the traditional South Indian breakfast of idli with sambar is considered one of the most balanced meals in Indian cuisine.

For a full comparison of urad dal protein against moong dal across multiple nutritional dimensions, read our post on urad dal vs moong dal.

How Much Fibre Does Urad Dal Have?

Urad dal contains 18 to 20g of dietary fibre per 100g of dry dal, making it one of the highest-fibre foods you can add to your diet.

The daily recommended fibre intake for adults is 25 to 30g. A single serving of urad dal, roughly 30g of dry dal which cooks to about 90g, provides around 5 to 6g of fibre. That is approximately 20% of your daily requirement from one food source.

This fibre content does several things:

• Slows the absorption of carbohydrates, which moderates the blood sugar response after eating

• Feeds beneficial gut bacteria, supporting a healthy microbiome

• Adds bulk to stool and supports regular bowel movements

• Contributes to satiety, meaning you feel fuller for longer after a urad dal meal

The fibre is also one of the reasons fermented urad dal preparations like idli are easier to digest than plain boiled dal. The fermentation process partially breaks down the complex carbohydrates and antinutrients in the dal before it reaches your digestive system, reducing the digestive load while preserving the fibre benefit.

What Minerals Does Urad Dal Provide?

Urad dal is exceptionally rich in minerals relative to its calorie content. Here is what the key minerals do for your body:

Iron (7 to 8mg per 100g) The daily recommended intake for adult women is 18mg and for adult men is 8mg. Urad dal provides a significant portion of this in a single serving, making it particularly valuable for women, vegetarians, and vegans who are at higher risk of iron deficiency. Iron is essential for haemoglobin production, which carries oxygen through the blood. Low iron leads to fatigue, weakness, and poor concentration.

Calcium (138mg per 100g) Most people associate calcium with dairy, but urad dal is a meaningful plant-based source. The daily recommended intake for adults is 1,000mg. While urad dal alone will not meet this requirement, it contributes usefully as part of a varied diet, particularly for people who consume little dairy.

Magnesium (267mg per 100g) Urad dal is one of the richest dietary sources of magnesium available in Indian cooking. The daily recommended intake for adults is 310 to 420mg depending on age and sex. A single serving of urad dal can provide 30 to 40% of this requirement. Magnesium supports muscle and nerve function, regulates blood pressure, and plays a role in over 300 enzymatic processes in the body.

Potassium (983mg per 100g) The daily recommended intake for adults is approximately 3,500mg. Urad dal is one of the highest potassium foods in the Indian diet, supporting heart function, muscle contraction, and fluid balance.

Phosphorus (379mg per 100g) Essential for bone and teeth health alongside calcium. Phosphorus also plays a role in energy metabolism and cell repair.

What Vitamins Does Urad Dal Contain?

Urad dal is particularly rich in B vitamins, which are essential for energy metabolism and nerve function.

Folate (216 mcg per 100g) The daily recommended intake for adults is 400 mcg, and 600 mcg for pregnant women. Urad dal is one of the best dietary sources of folate in the Indian diet. Folate is critical for DNA synthesis and cell division, making it especially important during pregnancy for foetal neural tube development. For anyone eating a plant-based diet, urad dal is one of the most practical ways to meet folate requirements from food alone.

Thiamine or B1 (0.42mg per 100g) Supports energy metabolism by helping the body convert carbohydrates into usable energy. The daily requirement for adults is 1.1 to 1.2mg.

Riboflavin or B2 (0.28mg per 100g) Supports cellular energy production and acts as an antioxidant. Also plays a role in maintaining healthy skin and eyes.

Niacin or B3 (1.5mg per 100g) Supports nerve function, DNA repair, and energy production. The daily requirement for adults is 14 to 16mg.

How Does Urad Dal Nutrition Compare to Other Dals?

Here is a side by side comparison of the key nutrients per 100g of dry dal across the most commonly eaten varieties in India:

Protein:

• Urad dal: 25g

• Moong dal: 24g

• Masoor dal: 26g

• Toor dal: 22g

• Chana dal: 20g

Dietary fibre:

• Urad dal: 18 to 20g

• Moong dal: 16g

• Masoor dal: 11g

• Toor dal: 15g

• Chana dal: 18g

Iron:

• Urad dal: 7 to 8mg

• Moong dal: 6mg

• Masoor dal: 7mg

• Toor dal: 5mg

• Chana dal: 5mg

Magnesium:

• Urad dal: 267mg

• Moong dal: 189mg

• Masoor dal: 122mg

• Toor dal: 130mg

• Chana dal: 166mg

Urad dal leads or matches the field on protein, fibre, iron, and magnesium. The only nutrient where it is not at the top is raw digestibility, where moong dal has an advantage. However fermented urad dal preparations like idli close that gap significantly because fermentation pre-digests much of what makes raw dal harder to process.

Does Cooking or Fermenting Urad Dal Change Its Nutrition?

Yes, and in ways that are mostly beneficial.

Boiling reduces some water-soluble B vitamins like thiamine and folate, but makes minerals more bioavailable by breaking down phytic acid, an antinutrient that binds to minerals and reduces their absorption. Overall, cooked urad dal is more nutritionally accessible than raw dal.

Fermentation goes further. The fermentation process used for idli and dosa batter breaks down phytic acid even more effectively than boiling, significantly improving the bioavailability of iron, calcium, and zinc. It also produces beneficial lactic acid bacteria that support gut health. The result is a food that is not just nutritious on paper but actively easier for your body to absorb and use.

This is one of the reasons traditional South Indian breakfast foods like idli have stood the test of time as genuinely healthy meals rather than just convenient ones. The preparation method amplifies the nutritional value of the dal rather than diminishing it.

Frequently Asked Questions

How much protein is in one serving of urad dal? A standard serving of dry urad dal is around 30g, which provides approximately 7 to 8g of protein. When cooked as idli batter with rice in a 1:3 ratio, a serving of two idlis provides around 4 to 5g of protein from the dal component, with additional protein from the rice.

Is urad dal high in carbohydrates? Yes. Per 100g of dry urad dal there are approximately 59g of carbohydrates. However the high fibre content, 18 to 20g per 100g, means that the net digestible carbohydrate load is lower than the total carbohydrate figure suggests. The fibre slows carbohydrate absorption, giving urad dal a relatively low to moderate glycaemic index despite the total carbohydrate content.

Is urad dal good for iron deficiency? Urad dal is one of the better plant-based sources of iron with 7 to 8mg per 100g. Plant-based iron, known as non-haem iron, is less readily absorbed than haem iron from meat. Consuming urad dal with a source of vitamin C, such as a tomato-based sambar, significantly improves iron absorption. For anyone managing iron deficiency through diet, urad dal should be a regular part of the meal plan.

Does urad dal have calcium? Yes. Urad dal contains approximately 138mg of calcium per 100g of dry dal, making it a useful plant-based calcium source. It will not replace dairy as a calcium source but contributes meaningfully as part of a varied diet, particularly for people who consume little or no dairy.

Is urad dal good for weight loss? The combination of high protein and high fibre in urad dal promotes satiety, meaning you feel fuller for longer after eating it. Its relatively low fat content and moderate glycaemic index also support weight management. Fermented preparations like idli are particularly good choices because fermentation reduces the glycaemic load further. For a detailed look at urad dal and weight management read our post on whether urad dal is good for weight loss.

The Bottom Line

Urad dal is not just a cooking ingredient. It is one of the most nutritionally complete foods in the Indian diet, delivering significant amounts of protein, fibre, iron, magnesium, potassium, folate, and B vitamins in every serving. When prepared through fermentation as in idli and dosa, its nutritional value is further enhanced through improved mineral bioavailability and the addition of probiotic benefit.

The quality of the dal you start with determines how much of this nutritional value makes it to your plate. Naturally processed, chemical-free urad dal retains its full nutritional profile from farm to pack. For urad dal that is processed without additives or polishing agents, shop Deer Brand products — processed at our Tenali mills since 1989 and available on JioMart, Amazon, and Flipkart.

Published by the Deer Brand Team — Vijayalakshmi Dall Mills, manufacturers of premium natural urad dal in Tenali, Andhra Pradesh since 1989.