What is the Nutritional Value of Black Gram?

Nutritional Value of Black Gram

Black gram, scientifically known as Vigna mungo, is a type of legume widely cultivated in various parts of Asia. It is also commonly referred to as urad dal, black lentil, or black matpe bean. This is a nutritious legume that is widely used in various cuisines.

Black gram can be used in various forms, such as whole or split, with or without the skin. The split and skinned version, known as white urad dal, has a milder flavor and is often used in dishes that require a smoother texture.

In Ayurvedic medicine, black gram is believed to have cooling properties and is often used to balance the body’s doshas (energies). It is considered beneficial for kidney health, promoting diuresis, and supporting the urinary system.

Here is the approximate nutritional composition of cooked black gram per 100 grams:

  • Calories: 105
  • Carbohydrates: 19 grams
  • Protein: 7.5 grams
  • Fat: 0.4 grams
  • Fiber: 6.5 grams
  • Calcium: 30 milligrams
  • Iron: 1.39 milligrams
  • Magnesium: 48 milligrams
  • Phosphorus: 70 milligrams
  • Potassium: 181 milligrams
  • Zinc: 0.9 milligrams
  • Vitamin C: 0.8 milligrams
  • Vitamin A: 4 International Units
  • Folate: 54 micrograms

Black gram is a rich source of plant-based protein, dietary fiber, and various minerals. It is also low in fat and calories. The fiber content supports healthy digestion and can help regulate blood sugar levels. Additionally, black gram provides essential minerals like iron, which is crucial for red blood cell production, and magnesium and potassium, which are important for maintaining proper nerve and muscle function.

Moreover, black gram is a good source of folate, which is vital for DNA synthesis and cell division. Folate is especially important for pregnant women as it plays a critical role in fetal development. The legume also contains small amounts of vitamin C and zinc, which contribute to immune function and overall health.

When cooked, black gram becomes soft and creamy, making it a versatile ingredient for soups, curries, stews, and dals (lentil dishes). It is often paired with rice or roti (Indian flatbread) and is a popular choice in vegetarian and vegan diets due to its high protein content.