Udad Dal

Split urad dal retains the skin and also has a strong flavour. Skinned and split urad dal is creamy white and somewhat bland.

Urad dal is also known as Split black lentils and Black gram dal. Split urad dal retains the skin and also has a strong flavour. Skinned and split urad dal is creamy white and somewhat bland. When boiled, the dal has an unusual mucilaginous texture. Tempered aromatically, it can be used as an accompaniment to rotis and rice.

Ground into flour or paste, it is extensively used in culinary preparations like dosa, idli, vada, and papad. In south Indian cuisine, urad dal is also commonly used for tempering. For such purposes, white lentils are generally used.

Here are 10 reasons why urad dal, (Split black lentils, Black gram dal) should be a part of your diet.

1. High Folic acid: 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate. Folic acid is required in various metabolic processes of our body. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy.

2. Good for Blood: The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.

3. Urad dal for healthy bones and teeth: 1 cup of cooked urad dal gives 26.95% of the total daily requirements for calcium. Being rich in Phosphorus it works with Calcium to build our bones. Helps in maintaining healthy teeth and bones by maintaining their structure.

For complete Health Benefits of Urad Dal read this article.

Nutrition Information for Urad Dal

Nutritional Information for 1 Cup of Urad Dal
One Cup of Urad Dal is 210 grams which comes from 105 grams raw Urad Dal.
RDA stands for Recommended Daily Allowance.

364 Calories
25 grams of Protein
62.58 grams of Carbs
1.47 grams of Fat

138.60 mcg of Folic Acid = 69.30% of RDA (about 200 mcg)

404.25 mg of Phosphorus (P) = 67.37 % of RDA (about 600 mg)

12.28 grams of Fibre = 49.12% of RDA (about 25 grams)

136.5 mg of Magnesium (Mg) = 39% of RDA (about 350 mg)

0.44 mg of Vitamin B1, Thiamine = 36.66% of RDA (about 1.2 to 1.5 mg)

3.15 mg of Zinc (Zn) = 31.50% of RDA (about 10 to 12 mg)

161.70 mg of Calcium (Ca) = 26.95% of RDA (about 600 mg)

0.29 mg of Vitamin B2, Riboflavin = 26.36% of RDA (about 1.1 mg)

3.99 mg of Iron (Fe) = 19% of RDA (about 21 mg)

840 mg of Potassium (K) = 17.87% of RDA (about 4,700 mg)

2.1 mg of Vitamin B3, Niacin = 17.5% of RDA (about 12 mg)

41.79 mg of Sodium (Na) = 2.19% of RDA (about 1902 mg)