Washed urad dal (Dhuli urad ki dal)
Also called: dhuli urad ki dal, washed urad dal, urad dal (split), dhuli urad, urad dal, urad dal washed, urad daal, urd dal
Dhuli urad ki dal is that comforting, homestyle dal you’ll often find in a North Indian lunch thali or as a simple dinner with roti and rice. It’s soft, mildly earthy, and gets its nice depth from ginger, onion, cumin, and a little garam masala — proper ghar ka khana vibes.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 110.3 kcal | 61.3 kcal |
| Protein | 4.5g | 2.5g |
| Carbohydrates | 10.4g | 5.8g |
| Fat | 5.4g | 3g |
| Fiber | 2.7g | 1.5g |
| Sugar | 0.5g | 0.3g |
| Micronutrients (per 100g) | ||
| Sodium | 142.21 mg | |
| Calcium | 10.24 mg | |
| Iron | 0.72 mg | |
| Vitamin C | 0.99 mg | |
| Folate | 30.4 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Washed urad dal is a decent source of plant protein and gives about 2.7g fiber per bowl, which helps keep digestion moving smoothly. The ginger, cumin, and turmeric in this dal can be gentle on the stomach and may help reduce that heavy feeling some dals cause. Since urad dal can feel a bit rich when cooked with 10g fat per serving, it’s best enjoyed with some salad or lightly cooked sabzi so the meal feels easier on the gut. If you’re prone to bloating, soak the dal well and cook it until really soft — that makes it much kinder on digestion.
Frequently Asked Questions
Is dhuli urad dal good for digestion?
Yes, it can be quite gut-friendly when cooked well. A bowl gives 2.7g fiber, and ginger + cumin + turmeric help make it easier to digest. If you often get bloating, soaking the dal and cooking it soft makes a big difference.
How many calories are in 1 bowl of washed urad dal?
One bowl (180g) has about 110.3 kcal. It also gives 4.5g protein, 10.4g carbs, 5.4g fat, and 2.7g fiber.
Can diabetics eat urad dal?
Yes, in a balanced portion it can fit into a diabetic meal. One bowl has 10.4g carbs and 2.7g fiber, so it is not a high-carb dish. Pair it with roti, salad, or sabzi instead of eating it with extra rice for better sugar control.
Is washed urad dal good for weight loss?
It can be, because one bowl is only 110.3 kcal and has 4.5g protein. The fiber also helps you feel fuller for longer, especially if you eat it with vegetables. Just keep an eye on the oil or ghee used in cooking.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.