Urad Dal (black Gram Beans)
Urad Dal provides a rich source of plant-based protein and dietary fiber, supporting a balanced diet. Its moderate calorie count and low saturated fat content make it a wholesome choice. Packed with essential minerals like iron, magnesium, and potassium, it aids muscle function and energy production. Additionally, it offers a good amount of folate, important for various metabolic processes.
Macronutrient distribution
A Serving (50 g) of Urad Dal (black Gram Beans) contains 171 calories, 12.5 g of protein, 29.5 g of carbohydrates, and 0.8 g of fat.
- Protein
- 12.5 g29%
- Carbs
- 29.5 g67%
- Fat
- 0.8 g4%
of calories
Calorie Burn
How long would it take to burn off 171 calories?
- Walking3.5 mph, moderate pace30 min
- YogaModerate effort, gentle pace43 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (50 g)
Carbohydrates
- Carbohydrates29.5 / 313 g(9%)
- Dietary Fiber8 / 38 g(21%)
- Soluble Fiber3 g
- Insoluble Fiber5 g
- Total Sugars1.5 g
Fats
- Total Fat0.8 / 83 g(1%)
- Saturated Fat0.2 / 25 g(1%)
- Monounsaturated Fat0.15 g
- Polyunsaturated Fat0.45 g
- Omega-30.05 g
- Omega-60.4 g
- Omega-90.15 g
- Oleic Acid0.15 g
- Stearic Acid0.08 g
- Linoleic Acid0.4 g
- Myristic Acid0.03 g
- Palmitic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Gamma-Linolenic Acid (GLA)0.01 g
Protein
- Protein12.5 / 56 g(22%)
Amino Acids
- Lysine0.9 g
- Serine0.5 g
- Valine0.75 g
- Alanine0.5 g
- Cystine0.05 g
- Cysteine0.1 g
- Proline0.5 g
- Arginine1 g
- Histidine0.4 g
- Threonine0.6 g
- Isoleucine0.65 g
- Methionine0.2 g
- Tryptophan0.15 g
- Glutamic Acid2.3 g
- Aspartic Acid1.6 g
- Phenylalanine0.7 g
- Glycine0.6 g
- Leucine0.9 g
- Tyrosine0.45 g
Vitamins
- Vitamin E0.2 / 15 mg(1%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.2 / 1.3 mg(15%)
- Thiamin (B1)0.25 / 1.2 mg(21%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)1 / 16 mg(6%)
- Folate200 / 400 ug(50%)
- Pantothenic Acid (B5)0.4 / 5 mg(8%)
- Biotin3 / 30 ug(10%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium70 / 1,000 mg(7%)
- Iron3.8 / 8 mg(47%)
- Magnesium132.5 / 420 mg(32%)
- Phosphorus190 / 700 mg(27%)
- Potassium425 / 3,400 mg(13%)
- Sodium5 / 2,300 mg(0%)
- Zinc1.5 / 11 mg(14%)
- Copper0.25 / 0.9 mg(28%)
- Manganese0.75 / 2.3 mg(33%)
- Selenium4 / 55 ug(7%)
- Chromium1 / 35 ug(3%)
- Molybdenum40 / 45 ug(89%)
Other
- Water5 / 3,700 g(0%)
Sources
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