Dalma vs Raw Urad Dal

Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein.

Dalma

119
kcal per 100 g
4.9 g protein

Raw Urad Dal

324
kcal per 100 g
23.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dalma Raw Urad Dal Difference
Calories Fewer calories for the same weight 119 kcal better 324 kcal 63%
Protein More protein helps with fullness and muscle 4.9 g 23.1 g better 79%
Carbs Lower carbs suits low-carb and diabetic diets 15.1 g better 51 g 70%
Fat Lower fat means lower calorie density 4.6 g 1.7 g better 63%
Fiber More fibre improves fullness and digestion 2.1 g 11.9 g better 82%
Sugar Less sugar means a gentler blood-sugar response 3.1 g 0.8 g better 74%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dalma

Dalma is the lighter choice at 119 kcal per 100 g against 324 for Raw Urad Dal — about 63% fewer calories for the same weight on your plate. That does not make Raw Urad Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Raw Urad Dal

Raw Urad Dal is the stronger protein source, with 23.1 g per 100 g against 4.9 g for Dalma. To match that from Dalma you would have to eat roughly 4.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dalma vs Raw Urad Dal — common questions

Raw Urad Dal has more calories — about 324 kcal per 100 g compared with 119 kcal for Dalma.

Raw Urad Dal has more protein — 23.1 g per 100 g against 4.9 g for Dalma.

Dalma is the lighter choice at 119 kcal per 100 g against 324 for Raw Urad Dal — about 63% fewer calories for the same weight on your plate. That does not make Raw Urad Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Raw Urad Dal is the stronger protein source, with 23.1 g per 100 g against 4.9 g for Dalma. To match that from Dalma you would have to eat roughly 4.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 443 kcal and 28 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dalma has the edge, mainly on calorie density. Per 100 g, Dalma has 119 kcal and 4.9 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dalma nutrition & serving sizes
Full Raw Urad Dal nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.