Urad Dal Calories & Nutrition (उड़द दाल)

Urad Dal has 92 calories per 1 katori (61 kcal per 100 g)

Dals & Pulses Health Rating: 9/10 Best time: Lunch, Dinner
92 kcal

Urad Dal Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Urad Dal broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 61 kcal 2.5 g 5.9 g 3 g
1 katori standard 150 g 92 kcal 3.8 g 8.8 g 4.5 g
1 bowl 200 g 123 kcal 5.1 g 11.7 g 6 g
2 katori 300 g 184 kcal 7.6 g 17.6 g 9 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Urad Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Urad Dal (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 92 kcal 61 kcal 5%
Protein 3.8 g 2.5 g 8%
Carbohydrates 8.8 g 5.9 g 3%
Fat 4.5 g 3 g 7%
Fiber 2.3 g 1.5 g 9%
Sugar 0.5 g 0.3 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.8 g · 17%
Carbs 8.8 g · 39%
Fat 4.5 g · 45%
Burn it off

Minutes of activity to burn 92 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 26 min

Is Urad Dal good for weight loss?

Yes — a good choice

Urad Dal carries roughly 61 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Urad Dal good for muscle gain?

Mainly an energy food

Urad Dal provides about 2.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.1 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Urad Dal

Add a squeeze of lemon before eating to help your body absorb the iron in the dal. Pair it with rice or roti to get a more complete protein.

About Urad Dal

Husked white urad lentils cooked with ginger and a ghee-cumin tempering.

Frequently asked questions about Urad Dal

1 katori urad dal (150 g) contains approximately 92 calories, along with 3.8 g protein, 8.8 g carbohydrates and 4.5 g fat.

1 katori urad dal (150 g) mein lagbhag 92 calorie aur 3.8 g protein hota hai. Isme 8.8 g carbs aur 4.5 g fat bhi hota hai.

1 कटोरी उड़द दाल (150 ग्राम) में लगभग 92 कैलोरी और 3.8 ग्राम प्रोटीन होता है। इसमें 8.8 ग्राम कार्बोहाइड्रेट और 4.5 ग्राम फैट भी होता है।

100 g of Urad Dal contains about 61 calories, 2.5 g protein, 5.9 g carbs and 3 g fat.

2 katori works out to roughly 184 calories and 7.6 g of protein in total.

Yes — a good choice. Urad Dal carries roughly 61 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Urad Dal contains about 2.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Urad Dal provides roughly 5.9 g of carbohydrates and 0.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Urad Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 92 calories in 1 katori urad dal takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 26 minutes.

Compare Urad Dal with other foods

Urad Dal vs Lobia Urad Dal vs Moong Dal Urad Dal vs Chana Dal Urad Dal vs Chana Dal Lauki Urad Dal vs Dalma

Similar foods in Dals & Pulses

Lobia

320 kcal

Moong Dal

75 kcal

Chana Dal

150 kcal

Chana Dal Lauki

110 kcal

Dalma

178 kcal

Dhansak

124 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.