Black gram, duhli urad dahl, split, dried, boiled in unsalted water

Black gram, also called urad dahl, is a pulse. The split, dried form described here has been soaked and boiled in unsalted water. It mainly provides carbohydrate and protein, with little fat. Per 100g, it contains 15g of carbohydrate, 8.1g of protein, 0.4g of fat and 2mg of iron.

Protein supports the growth and repair of body tissues, while iron is needed to make haemoglobin, which carries oxygen in the blood. Iron from plant foods is absorbed less readily than iron from meat; vitamin C eaten at the same meal can help its absorption. The salt content reflects cooking without added salt, so adding salt or salted ingredients will change this. Full nutrient figures are in the tables below.