Nutritional Facts of Urad Dal Roti, Calories in Urad Dal Roti

by Tarla Dalal
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How many calories does one Urad Dal Roti have?

One Urad Dal Roti (35 grams) gives 98 calories. Out of which carbohydrates comprise 52 calories, proteins account for 13 calories and remaining calories come from fat which is 33 calories.  One Urad Dal Roti provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Urad Dal Roti  recipe makes 6 rotis of 35 grams each.

98 calories for 1 Urad Dal Roti, Cholesterol 0 mg, Carbohydrates 13.1g, Protein 3.4g, Fat 3.7g. Find how much fibre, iron, calcium, zinc, phosphorus, sodium, potassium, folic acid is present in Urad Dal Roti.

See urad dal roti recipe | healthy urad dal paratha |  split black lentils flatbread | with 15 amazing images.

Urad dal roti made with whole wheat flour and cooked urad dal is a flavorful and nutritious variation of the traditional Indian flatbread. This dish, also known as urad dal paratha or split black lentils flatbread, combines the goodness of whole wheat flour with the protein-rich urad dal, resulting in a wholesome and satisfying meal option.

To make urad dal roti with whole wheat flour and cooked urad dal, start by cooking the urad dal and then mash it. Then, mix the cooked dal with whole wheat flour, water, and any desired spices or seasonings to form a dough. Knead the dough well, roll it out into flat circles, and cook on a hot griddle with little oil until golden brown and cooked through.

This variation of urad dal roti offers a unique texture and flavor profile, thanks to the combination of whole wheat flour and cooked urad dal. The addition of urad dal not only enhances the nutritional value of the roti but also adds a rich and earthy taste to the dish.

Whether enjoyed on its own or paired with a side of vegetables, curries, or chutneys, urad dal roti made with whole wheat flour and cooked urad dal is a delicious and wholesome meal option that is sure to satisfy your taste buds and nourish your body. Give it a try and experience the delightful flavors of this traditional Indian flatbread.

Pro tips for urad dal roti . 1. In a bowl put 1/2 cup soaked and boiled urad dal (split black lentils).  Soaking and cooking the urad dal significantly softens the beans. This creates a soft and easily mashed consistency, perfect for incorporating into the dough. This soft dal paste acts as a natural binding agent, helping the dough hold its shape during rolling and cooking. 2. Add 1/4 cup whole wheat flour (gehun ka atta). Whole wheat flour, with its gluten content, helps create a stronger and more elastic dough that can be rolled out thinly without tearing. This is important for achieving the characteristic shape and texture of a roti.

Is Urad Dal Roti healthy?



What's good in the recipe.

Whole Wheat flour : 1/4 cup of whole wheat flour is used. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. See detailed benefits of whole wheat flour and why it's good for you.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Can diabetics, heart patients and overweight individuals have Urad Dal Roti?

Yes. 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.

Can healthy individuals have Urad Dal Roti?


Value per roti% Daily Values
Energy98 cal5%
Protein3.4 g6%
Carbohydrates13.1 g4%
Fiber2.3 g9%
Fat3.7 g6%
Cholesterol0 mg0%
Vitamin A103.3 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C1.7 mg4%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)16 mcg8%
Calcium20.5 mg3%
Iron0.9 mg4%
Magnesium26.7 mg8%
Phosphorus72.8 mg12%
Sodium6.2 mg0%
Potassium106 mg2%
Zinc0.5 mg5%
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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