Nutrition facts · Beans, nuts and seeds
Calories in Urad dal (cooked)
Cooked urad dal has 105 calories per 100 g, and a 1 cup serving (180 g) has 189 calories. Most of those calories come from carbohydrates (18.3 g per 100 g), with a useful amount of protein (7.5 g) and very little fat (0.6 g).
Calories come from: Carbs 67% · Fat 5% · Protein 28%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 105 kcal | 7.5 g | 18.3 g | 0.6 g |
| 1 cup, cooked | 180 g | 189 kcal | 13.6 g | 33 g | 1 g |
| 1 oz dry, cooked | 69 g | 72 kcal | 5.2 g | 12.7 g | 0.4 g |
Full nutrition (Per 100 g)
| Calories | 105 kcal |
|---|---|
| Protein | 7.5 g |
| Carbohydrates | 18.3 g |
| of which sugars | 2 g |
| Fiber | 6.4 g |
| Fat | 0.6 g |
| of which saturated | 0 g |
| Sodium | 7 mg |
What changes the calories
- Dry urad dal absorbs a lot of water as it cooks, so the same amount weighs much more cooked and has far fewer calories per gram than dry.
- How thick or watery the dal is changes how much lentil ends up in each bowl, so a thin dal has fewer calories per cup than a thick one.
- Tempering with ghee or oil, and rich versions made with butter or cream, add the calories of that fat on top of the dal itself.
- Restaurant and home portions vary widely, and a large ladle can hold much more than a measured cup.
Tips for logging it accurately
- Weigh your dal after cooking and log it as cooked urad dal, or weigh it dry before cooking and log the dry amount, but don't mix the two.
- Log any ghee, oil, butter or cream used in the tadka or the finished dish as separate items so the added fat is counted.
- In BerryFit, snap a photo of your bowl to get a quick estimate, then adjust the portion if you know the weight.
Log Urad dal (cooked) in seconds
Snap a photo of your meal or search for Urad dal (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of cooked urad dal?
One cup of cooked urad dal (180 g) has 189 calories, with 13.6 g protein, 33 g carbs and 1 g fat. Any ghee or oil used in cooking adds to this.
How much protein is in urad dal?
Cooked urad dal has 7.5 g of protein per 100 g, or 13.6 g in a 1 cup serving. It also provides 6.4 g of fiber per 100 g.
Is urad dal higher in calories than moong dal?
Plain cooked urad dal and cooked moong dal both have 105 calories per 100 g. Cooked lentils are slightly higher at 116 calories per 100 g.
How many calories does 1 oz of dry urad dal have once cooked?
One ounce of dry urad dal cooks up to about 69 g and has 72 calories. Its calories don't change with cooking; the water just adds weight.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Mungo beans, mature seeds, cooked, boiled, without salt, FDC ID 172427); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
