The short answer
100 g of urad dal (dry, uncooked) has 23.1 g of protein and 324 kcal.1 That's about 46% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of urad dal
| Per 100 g | Amount |
|---|---|
| Energy | 324 kcal (1356 kJ) |
| Protein | 23.1 g ± 0.6 |
| Fat | 1.7 g |
| Carbohydrate | 51 g |
| Fibre | 11.9 g |
| Water | 9.2 g |
These figures are for dry, uncooked urad dal. Dal soaks up water as it cooks, so 100 g of cooked dal holds much less protein than 100 g of dry dal, even though the protein in the pot hardly changes. Weigh it dry for an accurate count.
How much urad dal for your protein?
The amounts below are worked out from IFCT's figure of 23.1 g per 100 g. To see how urad dal fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 43 g (dry, uncooked weight) | 139 kcal |
| 20 g of protein | 87 g (dry, uncooked weight) | 282 kcal |
| 30 g of protein | 130 g (dry, uncooked weight) | 421 kcal |
How urad dal compares
Urad dal has more protein per 100 g than 97% of the 542 foods in IFCT 2017. Here it is beside the other pulses and dals we cover:
| Pulses and dals | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Soybean | 37.8 g | 377 | 41% |
| Masoor dal | 24.4 g | 322 | 31% |
| Moong dal | 23.9 g | 326 | 30% |
| Urad dal | 23.1 g | 324 | 29% |
| Whole moong | 22.5 g | 294 | 31% |
| Whole masoor | 22.5 g | 299 | 31% |
| Whole urad | 22 g | 291 | 31% |
| Horse gram | 21.7 g | 330 | 27% |
| Toor dal | 21.7 g | 331 | 27% |
| Chana dal | 21.6 g | 329 | 27% |
| Lobia | 21.3 g | 320 | 27% |
| Dried peas | 20.4 g | 303 | 27% |
| Rajma | 19.9 g | 299 | 27% |
| Moth beans | 19.8 g | 309 | 26% |
| Kala chana | 18.8 g | 287 | 27% |
Other vegetarian foods with similar protein: peanuts (23.7 g), sunflower seeds (23.5 g), halim seeds (23.4 g), pistachios (23.4 g), sesame seeds (21.7 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Pulses are among the richest plant sources of protein. Their protein is rich in lysine but low in the sulphur amino acids (methionine and cysteine), while cereals are the other way round. That is why dal with rice or roti works so well: eaten together, they give a more complete mix of the amino acids your body needs.3
Urad dal in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Matir dail phola
- Bengali
- Biulir dal
- Gujarati
- Aadad ni daad
- Hindi
- Urad dal
- Kannada
- Uddhina bele
- Malayalam
- Uzhunnu parippu
- Marathi
- Uddachi dal
- Odia
- Birri dali, Biri dali
- Punjabi
- Maa ki daal
- Tamil
- Ulutham paruppu
- Telugu
- Minapa pappu
- Urdu
- Mash ki dal
Common questions
How much protein is in 100 g of urad dal?
23.1 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for dry, uncooked urad dal, per 100 g of the edible part. 100 g also gives 324 kcal.
How much urad dal gives 20 g of protein?
About 87 g (dry, uncooked weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is urad dal a good source of protein?
29% of its calories come from protein, and it has more protein per 100 g than 97% of the 542 foods in IFCT 2017. Pulses are among the richest plant sources of protein.
Does cooking urad dal reduce its protein?
Barely. What changes is the weight: urad dal soaks up water, so 100 g cooked has far less protein than 100 g dry. The protein you put in the pot stays in the dal. Weigh it dry, or count the dry amount you cooked.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int