What is the Nutritional Value of Red Gram Per 100g?

Nutritional Value of Red Gram

Red gram, also known as pigeon pea or arhar dal, is a legume that is widely cultivated and consumed in various parts of the world, particularly in Asia, Africa, and Latin America. It is used in a variety of culinary preparations. It is commonly cooked as a dal (split lentils) in traditional Indian cuisine. The dal can be prepared in different ways, including soups, stews, and curries. Red gram can also be sprouted and used in salads, stir-fries, and other dishes.

Red gram provides several health benefits. It is a good source of dietary fiber, which can help regulate blood sugar levels, improve digestion, and promote a healthy gut. The legume is also low in fat and contains no cholesterol, making it a heart-healthy choice. The protein content in red gram can contribute to muscle growth and repair.


Red gram is highly nutritious and is a good source of plant-based protein. It is also rich in dietary fiber, which aids in digestion and promotes feelings of fullness. Red gram contains essential minerals like iron, magnesium, potassium, and phosphorus, Additionally, it contains moderate amounts of calcium as well as vitamins such as vitamin B6 and vitamin C.

Here is an approximate breakdown of the nutritional values of red gram per 100 grams:

  • Calories: 343 kcal
  • Carbohydrates: 62.7 grams
    • Dietary fiber: 15.4 grams
    • Sugars: 3.5 grams
  • Fat: 1.4 grams
  • Protein: 21.7 grams
  • Iron: 3.6 milligrams
  • Magnesium: 130 milligrams
  • Phosphorus: 367 milligrams
  • Potassium: 1,390 milligrams
  • Calcium: 130 milligrams
  • Vitamin C: 0.8 milligrams
  • Vitamin B6: 0.2 milligrams

It’s important to note that these values may vary slightly depending on the specific variety and cooking method used.

Overall, red gram is a nutritious legume with versatile culinary uses and positive environmental impact. It provides a range of health benefits and is a valuable component of many traditional cuisines around the world.

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