Black gram

Urad dal or black gram are the black seeds of the leguminous plant called Vigna mungo. It’s mainly grown in India and used to make the Indian soup commonly known as ‘Dal‘

Black gram is very rich in protein and carbohydrate. It also has a good amount of folate vitamin B9), iron, magnesium and phosphorus. Its very nutritious.

100g 3.5oz black gram has about 8.6g water, 351 calories, 25.1g protein, 1.8g fat, 61g carbohydrate and a fair amount of B-vitamins.

100g 3.5oz provides the following Recommended Daily Allowances (RDA): Folate (B9) 54%, Iron (58%), Magnesium (75%), Phosphorus (54%) and Zinc (35%)