Lobia vs Raw Urad Dal

Per 100 g, Lobia has 320 kcal and 20.4 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein.

Lobia

320
kcal per 100 g
20.4 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 Lobia Raw Urad Dal Difference
Calories Fewer calories for the same weight 320 kcal 324 kcal about the same
Protein More protein helps with fullness and muscle 20.4 g 23.1 g better 12%
Carbs Lower carbs suits low-carb and diabetic diets 54.6 g 51 g better 7%
Fat Lower fat means lower calorie density 1.1 g better 1.7 g 35%
Fiber More fibre improves fullness and digestion 11.5 g 11.9 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.6 g 0.8 g better 50%
"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?

Too close to call

Lobia and Raw Urad Dal land within a few percent of each other on calories (320 vs 324 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Raw Urad Dal carries more fibre.

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 20.4 g for Lobia. To match that from Lobia you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Lobia vs Raw Urad Dal — common questions

Raw Urad Dal has more calories — about 324 kcal per 100 g compared with 320 kcal for Lobia.

Raw Urad Dal has more protein — 23.1 g per 100 g against 20.4 g for Lobia.

Lobia and Raw Urad Dal land within a few percent of each other on calories (320 vs 324 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Raw Urad Dal carries more fibre.

Raw Urad Dal is the stronger protein source, with 23.1 g per 100 g against 20.4 g for Lobia. To match that from Lobia you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 644 kcal and 43.5 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Lobia has 320 kcal and 20.4 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein.
Full Lobia 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.