Nutritional Facts of Gujarati Style Urad Dal Recipe, Calories in Gujarati Style Urad Dal Recipe

by Tarla Dalal
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Healthy Recipes
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How many calories does one serving of Gujarati style Urad Dal have?

One  serving of Gujarati style Urad Dal gives 235 calories. Out of which carbohydrates comprise 130 calories, proteins account for 55 calories and remaining calories come from fat which is 44 calories.  One  serving of Gujarati style Urad Dal provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Gujarati style Urad Dal healthy?

Yes, urad dal is healthy. Made of urad dal and curds, this is a super healthy recipe.

Let's understand the ingredients.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate which is important to pregnant women. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked urad dal gives 26.95% of the total daily requirements for calcium. See here for 10 magnificent benefits of urad dal

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What to have your Urad dal with?

Combine the urad dal recipe with a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Uad Dal is good for

1. Weight Loss
2. Diabetics
3. Heart Patients
4. Healthy Lifestyle
5. Obesity
Urad Dal is high in
1. Vitamin B1 (Thaimine)
2. Folic Acid
3. Phosphorus
4. Magnesium
5. Protein
6. Fiber

How to burn 235 calories that come from one serving of Gujarati style Urad Dal?

Walking (6 kmph) = 1 hr 11 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 31 mins       

Swimming (2 kmph) = 40 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy235 cal12%
Protein13.7 g25%
Carbohydrates32.6 g11%
Fiber6.2 g25%
Fat4.9 g7%
Cholesterol4 mg1%
Vitamin A186.2 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C2.3 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)71.6 mcg36%
Calcium136.1 mg23%
Iron2.1 mg10%
Magnesium73.4 mg21%
Phosphorus235.7 mg39%
Sodium26.5 mg1%
Potassium446.3 mg9%
Zinc1.6 mg16%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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