Whole urad (Urad ki dal)
Also called: whole urad, sabut urad, urad ki dal (whole), sabut urad dal, whole urad dal, urad sabut, urad daal
Whole urad, yaani sabut urad, is a proper ghar-ka comfort dal — thick, earthy, and filling. It shows up in lunch thalis, lazy Sunday meals, or when someone wants something a little richer than regular moong dal, especially with rice, roti, or a dollop of ghee. The black lentil has that deep, nutty flavour that feels very desi and very satisfying.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 96.8 kcal | 53.8 kcal |
| Protein | 4g | 2.2g |
| Carbohydrates | 9g | 5g |
| Fat | 4.7g | 2.6g |
| Fiber | 4.1g | 2.3g |
| Sugar | 1.1g | 0.6g |
| Micronutrients (per 100g) | ||
| Sodium | 126.12 mg | |
| Calcium | 13.07 mg | |
| Iron | 0.78 mg | |
| Vitamin C | 10.28 mg | |
| Folate | 51.6 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Sabut urad has a good amount of fibre, about 4.1g per bowl, so it helps keep digestion moving and can support better fullness after meals. The ginger, cumin, turmeric, and onion add a nice digestive touch too — they can help reduce that heavy, bloated feeling some people get from dals. Since urad can feel a bit dense for sensitive stomachs, soaking it well and cooking it soft makes it easier on the gut. A little jeera tadka or ginger in the tempering is a smart desi trick here.
Frequently Asked Questions
Is whole urad dal good for gut health?
Yes, mostly because one bowl gives about 4.1g fibre, which helps bowel movement and keeps you full. Ginger and cumin in the dal also help digestion, especially if you get gas from heavier dals.
Can whole urad dal cause gas or bloating?
It can in some people, because urad is a heavier legume than moong or masoor. Soaking it overnight and cooking it really soft usually makes it easier to digest.
How many calories are in 1 bowl of whole urad dal?
One bowl, or about 180g, has around 96.8 kcal. It also gives 4g protein, 9g carbs, 4.7g fat, and 4.1g fibre.
Is sabut urad dal good for weight loss?
It can fit well in a weight-loss meal because it gives good fibre and decent satiety for under 100 kcal per bowl. Pair it with roti or rice in sensible portions, and it works nicely as a filling lunch.
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.