Raw Urad Dal Calories & Nutrition (कच्ची उड़द दाल)

Raw Urad Dal has 324 calories per 100g (324 kcal per 100 g)

Dals & Pulses Health Rating: 8/10 Best time: Lunch, Dinner
324 kcal

Raw Urad Dal Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 162 kcal 11.6 g 25.5 g 0.9 g
100 g standard 100 g 324 kcal 23.1 g 51 g 1.7 g
200 g 200 g 648 kcal 46.2 g 102 g 3.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Raw Urad Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Raw Urad Dal (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 324 kcal 324 kcal 16%
Protein 23.1 g 23.1 g 46%
Carbohydrates 51 g 51 g 17%
Fat 1.7 g 1.7 g 3%
Fiber 11.9 g 11.9 g 48%
Sugar 0.8 g 0.8 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 23.1 g · 30%
Carbs 51 g · 65%
Fat 1.7 g · 5%
Burn it off

Minutes of activity to burn 324 kcal (70 kg adult):

Brisk walking 69 min
Cycling 46 min
Running 35 min
Yoga 93 min

Is Raw Urad Dal good for weight loss?

Yes, in controlled portions

Raw Urad Dal carries roughly 324 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 23.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 11.9 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Raw Urad Dal good for muscle gain?

Strong protein source

Raw Urad Dal provides about 23.1 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 7.1 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Raw Urad Dal

Soak for a few hours before cooking to cut cooking time and improve digestibility. Combine with rice or wheat in the same meal for a more complete protein.

About Raw Urad Dal

Uncooked husked urad dal, the base for idli and dosa batter and dal.

Frequently asked questions about Raw Urad Dal

100 g of raw urad dal contains approximately 324 calories, along with 23.1 g protein, 51 g carbohydrates and 1.7 g fat.

100 gram raw urad dal (100 g) mein lagbhag 324 calorie aur 23.1 g protein hota hai. Isme 51 g carbs aur 1.7 g fat bhi hota hai.

100 ग्राम कच्ची उड़द दाल (100 ग्राम) में लगभग 324 कैलोरी और 23.1 ग्राम प्रोटीन होता है। इसमें 51 ग्राम कार्बोहाइड्रेट और 1.7 ग्राम फैट भी होता है।

Yes, in controlled portions. Raw Urad Dal carries roughly 324 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 23.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 11.9 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Raw Urad Dal contains about 23.1 g of protein per 100 g, which is considered high for Indian foods.

Raw Urad Dal provides roughly 51 g of carbohydrates and 0.8 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. 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.

Raw Urad Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 324 calories in 100 g of raw urad dal takes brisk walking for about 69 minutes, or cycling for about 46 minutes, or running for about 35 minutes, or yoga for about 93 minutes.

Compare Raw Urad Dal with other foods

Raw Urad Dal vs Moong Dal Raw Urad Dal vs Dalma Raw Urad Dal vs Lobia Raw Urad Dal vs Lobia Curry Raw Urad Dal vs Raw Moong Dal

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75 kcal

Dalma

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Lobia Curry

223 kcal

Raw Moong Dal

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Urad Dal

92 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.