Calories in urad dal
1 bowl of urad dal (296 g) has 181 calories, with 7.4 g of protein, 17.2 g of carbs and 8.9 g of fat. That's 61 calories per 100 g.
| Nutrition | 1 bowl (296 g) | 100 g |
|---|---|---|
| Calories | 181 kcal | 61 kcal |
| Protein | 7.4 g | 2.5 g |
| Carbs | 17.2 g | 5.8 g |
| Fat | 8.9 g | 3 g |
| Fibre | 4.4 g | 1.5 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Washed urad dal (Dhuli urad ki dal)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is urad dal good for a gym diet?
It has some protein (4.1 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
The biggest share of its calories come from fat (45%), then carbs (39%) and protein (17%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3.5 bowls (about 610 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with urad dal, ginger and onions, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
Logging urad dal in GymSensei
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Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Lobia | 1 bowl (120 g) | 179 | 7.3 g |
| Whole moong | 1 bowl (342 g) | 184 | 7.5 g |
| Mixed dal | 1 bowl (298 g) | 184 | 7.5 g |
| Arhar dal | 1 bowl (403 g) | 213 | 8.5 g |
| Masoor dal | 1 bowl (342 g) | 185 | 7.9 g |
Updated . General fitness and nutrition guidance, not medical advice.
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