Black gram dal calories vary based on the type and preparation method.

Regular Black Gram Dal (per 100g raw):
• Calories: 341 kcal
• Protein: 24.0g (plant-based protein source)
• Carbohydrates: 58.2g (complex carbohydrates)
• Fat: 1.4g (low fat content)
• Fiber: 16.8g (dietary fiber)
• Resistant Starch: 20-25% (may support digestive health)

Cooked Black Gram Dal (per 100g):
• Calories: 105 kcal (water absorption reduces density)
• Protein: 7.2g (retains protein content)
• Carbohydrates: 17.8g (easily digestible)
• Fat: 0.5g (minimal fat)
• Fiber: 5.2g (supports digestion)
• Resistant Starch: 6-10% (reduced after cooking)

Calculate your daily calorie needs with our BMR calculator to see how black gram dal fits into your nutrition plan.

Black Gram Dal Serving Size Guidelines

Standard Serving: One cup of cooked black gram dal (200g) provides about 210 calories and serves as an excellent source of plant-based protein and minerals.

Common Serving Sizes:
• 1 tablespoon raw (15g): 51 calories
• 1/4 cup raw (60g): 205 calories
• 1/2 cup raw (120g): 409 calories
• 1 cup cooked (200g): 210 calories
• 100g raw: 341 calories

Portion Control: Black gram dal is nutrient-dense and provides sustained energy due to its high protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Black gram dal is a nutrient-dense pulse that provides exceptional nutritional benefits. Studies from ResearchGate demonstrate that black gram dal offers unique health benefits due to its high protein content and mineral density.

Key Nutrients (per 100g raw black gram dal):
• Plant Protein: 24.0g (contains essential amino acids, limiting in methionine/cysteine)
• Complex Carbohydrates: 58.2g (primarily starch with moderate glycemic impact)
• Dietary Fiber: 16.8g (mixture of soluble and insoluble fiber)
• Iron: 6.8mg (good source of non-heme iron, bioavailability enhanced by vitamin C)
• Folate: 185mcg (46% DV – supports DNA synthesis and red blood cell formation)
• Manganese: 1.6mg (78% DV – supports antioxidant function)

Protein Quality: Black gram dal provides plant-based protein with all essential amino acids. The protein digestibility-corrected amino acid score (PDCAAS) for black gram is approximately 0.68, which is considered moderate for a plant-based protein source. It is limiting in the sulfur-containing amino acids methionine and cysteine. For optimal protein quality, black gram dal can be combined with complementary proteins like grains, seeds, or dairy products to improve the overall amino acid profile. Calculate your daily protein needs to optimize your black gram dal consumption.

Mineral Content & Bioavailability

Iron Content: Black gram dal provides 6.8mg of iron per 100g. The iron is non-heme form, which has lower bioavailability than heme iron but can be enhanced by consuming vitamin C from accompanying vegetables and fruits. Absorption can also be improved by soaking and sprouting.

Mineral Profile: Contains manganese (1.6mg), magnesium (245mg), phosphorus (352mg), and potassium (905mg) per 100g, contributing to various physiological functions including bone health and energy metabolism.

Antioxidant Properties: Contains phenolic compounds that may contribute to antioxidant capacity, though the levels vary based on variety and processing methods. Use our BMI calculator to assess your overall health status.