Black Gram Calories & Nutrition Calculator

The calorie difference between raw and cooked black gram is substantial and frequently misunderstood. Dried whole black gram packs 341 kcal per 100g, but once boiled, that figure drops to 105 kcal per 100g — a 69% reduction driven by water absorption during cooking ^[1]. A typical 1-cup cooked serving (180g) delivers approximately 189 calories.

Split urad dal (dehusked) is marginally higher at 110 kcal/100g cooked, because removing the husk increases the concentration of starch and protein relative to fibre. This makes whole urad slightly more filling per calorie — a distinction worth noting for anyone logging portions carefully.

For comparison: cooked [cowpeas provide 116 kcal/100g](/tools/cowpea-nutrition-calculator/) and cooked [pigeon pea delivers around 121 kcal/100g](/tools/pigeon-pea-nutrition-calculator/). Black gram sits on the lower end of the legume spectrum, making it a calorically efficient protein source.

With 25.21g protein per 100g dried and 7.54g per 100g cooked, black gram ranks among the most protein-dense legumes available ^[1]. Research on milled black gram fractions shows that the germ-and-aleurone fraction (BRGA) alone contains 31.38% protein, even surpassing the whole seed ^[4].

The amino acid profile is rich in lysine (8.49%), leucine (8.76%), and isoleucine (4.57%) but lower in methionine (2.03%) and cysteine ^[4]. This is the classic legume pattern: pair black gram with rice, wheat, or millets — such as in [idli/dosa batters or dal-rice combinations](/tools/brown-rice-nutrition-calculator/) — to create a complementary amino acid profile covering all essential amino acids.

Sprouting and fermentation improve protein digestibility significantly. Fermented black gram products (idli, dosa, medu vada batter) undergo microbial processing that partially breaks down anti-nutritional factors, improving amino acid availability compared to simply boiled preparations ^[4].

Dehusking black gram to produce split urad dal removes a significant share of the fibre. Whole dried black gram contains 18.3g fibre per 100g; split dal drops to roughly 12.5g ^[4]. The husk fraction alone is 79.6% total dietary fibre — mostly insoluble cellulose and hemicellulose ^[4].

On minerals: cooked whole black gram provides 63mg magnesium, 156mg phosphorus, 231mg potassium, and 53mg calcium per 100g ^[1]. The iron content of 1.8mg/100g cooked (7.57mg/100g raw) makes it a meaningful contributor when consumed daily. Including a vitamin C source alongside — tomato, lemon juice, or a side of [cooked broccoli](/tools/cooked-broccoli-nutrition-calculator/) — supports non-heme iron utilisation.

Research has shown that the milling by-product fraction (BRGA) is actually the richest mineral source among all fractions, with the highest concentrations of magnesium (157.5mg), sodium (89.3mg), iron (10.3mg), and zinc (3.48mg) per 100g ^[4]. This underscores that the nutrients are not uniformly distributed in the seed — the germ and outer layers carry disproportionate mineral density.

Black gram is the backbone of South Indian fermented foods — idli batter is typically 1 part urad dal to 3–4 parts rice, yielding a naturally leavened product. Fermentation by *Leuconostoc mesenteroides* and *Saccharomyces cerevisiae* does several things nutritionally: it increases B-vitamin content (particularly B12 in some conditions), reduces phytic acid, and improves mineral bioavailability ^[2].

A single steamed idli (~40g) contains roughly 52 calories, 1.6g protein, and 10.6g carbohydrates. Compare this to one medu vada (~50g at 234 kcal/100g): the vada delivers 117 calories — over twice the idli — because deep-frying adds 12g of fat per 100g. The protein source is identical; the preparation method changes everything.

This is why the calculator includes both fermented and fried variants. If you're logging calories, the distinction between steamed idli batter and fried medu vada is the difference between a 52-calorie item and a 117-calorie item — both made from the same base ingredient.

Urad papad is one of the most widely consumed processed forms of black gram. A single roasted papad (~15g) contains approximately 50 calories and 3.5g protein — modest numbers. But the sodium content is the figure worth watching: urad papad contains 1,800–1,950mg sodium per 100g, which means a single 15g papad contributes roughly 270–290mg sodium — about 12% of the daily value ^[1].

The calorie gap between preparation methods is significant: roasted papad at 335 kcal/100g versus deep-fried at 440 kcal/100g — a 31% increase. Two fried papads (~30g) add approximately 132 calories and 5.5g fat to a meal, while two roasted papads (~30g) add only 100 calories and 0.6g fat. Roasting preserves the protein and mineral content without the oil absorption.

For meal logging, track papad as a condiment, not a protein source — despite its 22–23% protein content by weight, typical serving sizes (1–2 pieces at 15g each) deliver only 3–7g protein.

The most useful comparison for daily meal planning is between pulses that rotate through the same weekly menu. The table below shows cooked values per 100g, since that's how these foods are actually consumed. Black gram's distinguishing feature isn't any single extreme — it's the balance: high protein, high fibre, very low fat, and moderate calories all at once.

Where black gram genuinely differs from most other legumes is in its functional versatility. No other pulse is used simultaneously as dal, batter for fermented foods (idli, dosa, uttapam), deep-fried snacks (vada, papad), and a flour for flatbreads. This means a single pantry staple covers multiple meal types — useful for both nutrition planning and grocery efficiency.