Urad Dal Protein per 100g

When it comes to plant-based protein, few foods compare to the nutritional value of urad dal (black gram).

Whether you're a vegetarian, vegan, or just looking to add more plant-based protein to your diet, urad dal is an excellent choice. Not only does it pack a punch in terms of protein, but it also provides essential nutrients that contribute to overall health. 

Quick Summary

Urad dal contains about 24g of protein per 100g, making it an excellent plant-based protein source, ideal for muscle growth and overall health.

In this blog post, we will explore the protein content of urad dal per 100g, its health benefits, and how you can incorporate it into your meals for a protein-packed, nutritious diet.

How Much Protein Does Urad Dal Contain?

Urad dal is known for its high protein content, especially for a legume. 100 grams of cooked urad dal typically contains around 24 grams of protein, making it one of the best plant-based protein sources available.

This makes it an ideal option for those looking to boost their daily protein intake without relying on animal-based products.

It’s not just the quantity of protein that makes urad dal special, but also the quality. The protein in urad dal is rich in essential amino acids, which are crucial for muscle growth, repair, and overall bodily functions.

Why Urad Dal is a Nutritional Powerhouse

In addition to being a great source of protein, urad dal offers a variety of other health benefits:

Rich in Fiber

Urad dal is an excellent source of dietary fiber, which helps support healthy digestion. The fiber content aids in regulating bowel movements, preventing constipation, and promoting gut health.

A high-fiber diet is also beneficial for managing weight, as it helps you feel fuller for longer.

Packed with Iron

Urad dal is also a good source of iron, which is essential for the production of red blood cells and for preventing iron-deficiency anemia.

Consuming urad dal regularly can help maintain healthy iron levels, particularly important for vegetarians and vegans who may struggle to get enough iron from plant-based sources.

High in Folate

Folate, or vitamin B9, is crucial for the production and maintenance of new cells, making it especially important for pregnant women and those looking to maintain good reproductive health.

Urad dal contains a significant amount of folate, supporting cell growth and regeneration.

Good for Heart Health

The magnesium and potassium found in urad dal play a significant role in maintaining a healthy heart. Magnesium helps in regulating blood pressure, while potassium balances electrolytes and fluid levels, contributing to proper heart function.

How to Incorporate Urad Dal Into Your Diet

Urad dal is extremely versatile and can be used in a variety of dishes. Here are a few ways to add this protein-rich legume into your meals:

Dal Tadka

One of the most popular dishes made with urad dal is dal tadka, a simple yet flavorful Indian dish.

Cooked urad dal is tempered with ghee, cumin seeds, garlic, and other spices, making it an aromatic and satisfying meal. Pair it with steamed rice or roti for a complete meal.

Urad Dal Khichdi

Another classic Indian dish that uses urad dal is khichdi, a comforting, one-pot dish made with rice and lentils.

Khichdi is easy to digest and is often considered a go-to meal for those feeling under the weather. You can include other vegetables and spices to make it even more nutritious.

Urad Dal Dosa or Idli

In South Indian cuisine, urad dal is often used to make dosa and idli batter.

Soaking and grinding urad dal with rice creates a fermented batter that can be used to make these delicious, crispy dosas or soft idlis. These dishes are protein-rich and perfect for breakfast or dinner.

Sprouted Urad Dal Salad

If you're looking for a lighter option, try making a sprouted urad dal salad. Sprouted urad dal is even higher in protein and more easily digestible.

Mix the sprouts with cucumbers, tomatoes, onions, and a light dressing of lemon juice and spices for a refreshing and protein-packed salad.

The Bottom Line:

Urad dal is a fantastic plant-based source of protein, offering 24 grams of protein per 100g serving.

In addition to being rich in protein, it provides a wide range of nutrients that support overall health, including fiber, iron, folate, and magnesium. Whether you're trying to build muscle, maintain a healthy heart, or simply enjoy a nutritious meal, urad dal should definitely be part of your diet.

Image credit: https://food.ndtv.com/lists/best-urad-dal-recipes-easy-urad-dal-recipes-4363916