How much protein is in Urad Dal (Black Gram)?

23.1g per 100 g, or 23.1g in a 100 g serving — 7.1g of protein per 100 kcal.

Is Urad Dal (Black Gram) vegetarian?

Yes — Urad Dal (Black Gram) is vegetarian.

Can I log Urad Dal (Black Gram) in IRONSLOG?

Yes — Urad Dal (Black Gram) is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

Urad Dal (Black Gram): Calories, Protein & Macros

Last updated 26 July 2026

A 100 g serving of Urad Dal (Black Gram) has 324 kcal, 23.1g protein, 51g carbs and 1.7g fat — 7.1g of protein per 100 kcal. It's a vegetarian raw ingredient from the grain legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of Urad Dal (Black Gram)?

A 100 g serving has 324 kcal, 23.1g protein, 51g carbohydrate, 1.7g fat and 11.9g fiber. Per 100 g it's 324.1 kcal, 23.1g protein, 51g carbs and 1.7g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Urad Dal (Black Gram) fit a cut vs a bulk?

At 7.1g of protein per 100 kcal, Urad Dal (Black Gram) is protein-dense relative to its calories — useful on a calorie deficit (a cut) because it helps hit a daily protein target without spending many of the day's remaining calories. It fits a calorie surplus (a bulk) just as easily; on a bulk, the calorie cost matters less, so portion size is usually driven by appetite and total daily targets rather than by protein efficiency.

How much Urad Dal (Black Gram) should I eat?

The dataset doesn't carry a standard household serving for Urad Dal (Black Gram), so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.

What can I swap for Urad Dal (Black Gram)?

Rajma (Red Kidney Beans) — vegetarian, 299 kcal per 100 g, 6.7g protein per 100 kcal
Chana Dal (Bengal Gram) — vegetarian, 329 kcal per 100 g, 6.6g protein per 100 kcal
Toor Dal (Red Gram) — vegetarian, 331 kcal per 100 g, 6.6g protein per 100 kcal

Urad Dal (Black Gram) — macros per 100 g
Metric	Per 100 g
Calories	324.1 kcal
Protein	23.1 g
Carbohydrate	51 g
Fat	1.7 g
Fiber	11.9 g
Protein per 100 kcal	7.1 g

Key takeaways

A 100 g serving of Urad Dal (Black Gram) has 324 kcal and 23.1g protein.
Urad Dal (Black Gram) carries 7.1g of protein per 100 kcal — protein-dense relative to its calories.
It's a vegetarian raw ingredient in the grain legumes group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.