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black gram flour.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

urad dal floururad flourblack lentil flourमाह की दाल का आटा

Recipes with black gram flour + Add to pantry

SERVING

CALORIES

347

PROTEIN

24g

CARBS

60g

FAT

1.0g

FIBER

18g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories347kcal—

Protein24g48%

Carbohydrates60g22%

Fiber18g64%

Sugar0.50g1%

Total fat1.0g1%

Saturated fat0.20g1%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium15mg1%

Potassium983mg21%

Calcium154mg12%

Iron7.5mg42%

Magnesium267mg64%

Phosphorus379mg30%

Zinc3.3mg30%

Copper0.98mg109%

Manganese1.3mg58%

Selenium4.9µg9%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K0µg0%

Thiamin (B1)0.43mg36%

Riboflavin (B2)0.21mg16%

Niacin (B3)1.4mg9%

Pantothenic acid (B5)0.73mg15%

Vitamin B60.27mg16%

Folate (B9)390µg98%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup120g

1 tablespoon9g

1 teaspoon3g

1 ml0.6g

1 liter600g

HEALTH BENEFITS

Why eat it.

✓Excellent source of plant-based protein and dietary fiber, which aids in digestion, promotes satiety, and supports muscle health.
✓Rich in iron, which is essential for hemoglobin production and preventing anemia.
✓Good source of magnesium and potassium, which help regulate blood pressure and support cardiovascular health.
✓Has a low glycemic index, making it beneficial for managing blood sugar levels.

COOKING TIPS

In the kitchen.

1Due to its slightly sticky nature when mixed with water, it acts as an excellent binding agent for fritters (vada), dumplings, and gluten-free baked goods.
2To create a smooth, lump-free batter, first mix the flour with a small amount of liquid to form a paste before gradually adding the remaining liquid.
3Commonly combined with rice flour and fermented to create the batter for classic South Indian dishes like dosa and idli.
4Can be used as a natural thickener for soups, curries, and stews, adding a distinct earthy flavor and nutritional value.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place to prevent moisture absorption and pest infestation.
For extended freshness (up to 6 months), refrigerate or freeze the flour, which also helps prevent it from becoming rancid.

FAQ

Frequently asked questions.

Is black gram flour healthy?

Yes, black gram flour is highly nutritious, providing 24g of protein and significant dietary fiber per 100g. It is rich in iron for blood health and contains magnesium and potassium, which support heart health and help regulate blood pressure.

How much protein is in black gram flour?

Black gram flour is an excellent plant-based protein source, containing approximately 24g of protein per 100g. This makes it a popular choice for vegetarians and vegans looking to support muscle health and meet daily protein requirements.

Is black gram flour gluten-free?

Yes, black gram flour is naturally gluten-free as it is made from ground urad dal (lentils). It is a safe and nutritious alternative for individuals with celiac disease or non-celiac gluten sensitivity.

Is black gram flour good for weight loss?

Yes, its high fiber and protein content promote satiety, helping you feel full for longer and reducing the likelihood of overeating. With only 1g of fat per 100g, it is a lean, nutrient-dense ingredient suitable for weight management.

Can diabetics eat black gram flour?

Yes, black gram flour has a low glycemic index, which means it causes a slower, more gradual rise in blood sugar levels compared to refined flours. This makes it a beneficial option for managing diabetes and maintaining stable energy.

What does black gram flour taste like?

It has a mild, earthy, and slightly nutty flavor. When mixed with water, it develops a unique mucilaginous or 'sticky' texture, which is highly valued for its binding properties in various traditional recipes.

What are the common uses for black gram flour?

It is a staple in South Asian cuisine, used to make papadums, idlis, dosas, and vadas. It can also be used as a nutritious thickener for soups and stews or blended with other flours to enhance the protein content of flatbreads.

Can I substitute black gram flour for wheat flour?

It cannot be a direct 1:1 substitute in yeast-leavened breads because it lacks gluten for structure. However, you can replace 20-25% of wheat flour in most recipes to boost nutrition, or use it entirely for making gluten-free pancakes and flatbreads.

Is black gram flour keto-friendly?

While it is high in protein, black gram flour contains approximately 60g of carbohydrates per 100g. This high carb count makes it difficult to fit into a strict ketogenic diet, though it is excellent for general low-fat or high-protein diets.

How should I store black gram flour and how long does it last?

Store it in an airtight container in a cool, dry, and dark place to prevent it from absorbing moisture or odors. When stored correctly, it typically stays fresh for 6 to 8 months, though you can refrigerate it to extend its shelf life.

RECIPES