VeganLegumes & Pulses

Black Gram (cooked)

Nutrition Facts Per 100g

Also known as: SABUT URAD COOKED, BOILED URAD, WHOLE URAD COOKED

Reviewed by Neha Gupta, dietitian · Co-founder, mealPlan.fit · 15 October 2026

Black Gram (cooked) is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 8.4g of protein per 100g — roughly 17% of an average adult's daily target. Its Iron (approximately 19% of a typical adult's daily needs) and Phosphorus (approximately 18% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

113kcalCalories

8.4gProtein

19.3gCarbs

0.3gFat

3.3gFiber

Protein 30% Carbs 68% Fat 2%

Micronutrients

High in:IronPhosphorusFolate (B9)Vitamin B6

Calcium46.0 mg(5%)

Iron2.5 mg(19%)

Zinc1.1 mg(12%)

Potassium328 mg(11%)

Sodium13.0 mg(3%)

Magnesium43.0 mg(12%)

Phosphorus127 mg(18%)

Thiamin (B1)0.1 mg(13%)

Riboflavin (B2)0.1 mg(6%)

Niacin (B3)0.7 mg(5%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)63.0 µg(16%)

Vitamin B60.2 mg(15%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 katori150g

170 kcal12.6g protein

1 bowl200g

226 kcal16.8g protein

100 g100g

113 kcal8.4g protein

Compare With Similar Foods

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About this data

These nutrition facts are published by mealPlan.fit, practice software for dietitians, nutrition teams and health coaches. Values are per 100 g from the Indian Food Composition Tables (IFCT), with USDA data for foods IFCT doesn’t cover and the maker’s label for packaged products, compared against ICMR 2020 RDAs. Dietitians use the same ingredient data in mealPlan.fit to build branded diet plans and send them to clients on WhatsApp. How we review this data.

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