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Black gram nutrition: glycemic index, calories and diets

Mungo beans, mature seeds, raw
*all the values are displayed for the amount of 100 grams

Complete nutrition and health benefits analysis for Black gram

Black gram

Black gram

Introduction

Black gram is a type of bean that has been cultivated by different cultures for millennia. It has many names: Vigna mungo, being the scientific name, urd bean, urad bean, black matpe bean, mungo bean, minapa pappu, mash bean. Black gram is also often referred to as black lentil, but it is not to be confused with the true black lentil, scientifically named Lens culinaris. This legume has originated in South Asia and has been used in Indian culture since ancient times.

The flowers of the black gram plants are small and yellow in color, while the fruits are cylindrical. The pods are hairy and contain one to four seeds in each pod. The seed is black and has an ellipsoid form, rounded and slightly elongated.

Black lentil is the whole grain, whereas the same grain with the outer black skin removed is referred to as white lentil. The white lentil is also called urad dal or split black gram.

The black gram is one of the most widely produced and consumed lentils in India. It is often used in the form of the dish “dhal” or ground into flour and used to make poppadoms. 

Comparison to Green Gram

Black gram belongs to the Fabaceae family and the Vigna genus. It resembles and is closely related to the green gram, also named mung bean or Vigna radiata. These two types of beans used to belong to the Phaseolus genus but were later transferred to the Vigna genus. 

The black and green gram plants have two main differences: the flower petals of the Vigna radiata are bright yellow, while the Vigna mungo flower petals have a paler yellow color. The black gram plants are erect, while the green gram plants hang loose (1).

Nutritionally, cooked black and green gram beans provide the same number of calories. However, black gram beans are slightly higher in fats and proteins, whereas green gram beans are higher in carbohydrates, and therefore, dietary fiber.

When looking at the micronutrient contents, black gram beans are richer in calcium, iron, magnesium, phosphorus, manganese, as well as vitamin B3 and vitamin A. Green gram beans, on the other hand, provide a higher level of potassium, copper, vitamin B1, vitamin B6, and folate, or vitamin B9. Green gram is also lower in sodium.

To sum up, black gram beans are richer in proteins, fats, and minerals, while green gram beans have more favorable carbohydrate and vitamin profiles.

Green grams have a light property and are much easier to digest as opposed to black gram beans (2).

Nutrition

Black grams are incredibly rich in nutrients and minerals overall. 

Naturally, the cooking method can alter the nutritional content of the beans. The nutritional values below are presented for mature, raw mungo beans and mature mungo beans boiled without added salt.

Macronutrients and Calories

Black gram is a high-calorie food. A 100g of raw black gram beans contains 341 calories. However, a 100g serving of cooked black gram beans is naturally lower in calories, containing only 105.

The average serving size of dry black gram beans is 35g. Meaning one average serving size of cooked black gram provides 119 calories.

Raw black gram beans are incredibly dense in nutrients, containing only 11% water. At the same time, cooked black gram beans consist 73% of water and 27% of nutrients.

Carbohydrates in Black Gram

The predominant macronutrients found in black gram beans are carbohydrates with 59g per every 100g serving of raw black gram beans. About 26% of those carbohydrates are composed of dietary fiber. Vigna mungo has little added sugars, only one gram per 100 grams.

A 100g of boiled black gram beans contains 18.3g of carbohydrates and 6.4g of dietary fiber.

Raw mungo beans also contain a significant level of starch (3), however, boiling black gram beans in water lowers the starch content level.

Protein in Black Gram

The next major macronutrient is protein. Black gram contains 25g of protein in a 100g serving. It is abundant in all essential amino acids, especially histidine, tryptophan, and isoleucine.

The same serving size of cooked black gram beans contains 7.54g of protein.

As urad beans contain some amount of all essential amino acids, the protein found in these beans is considered to be of high quality. The only essential amino acid black gram beans have a relative lack of is methionine.

Of the non-essential amino acids, black gram beans are rich in glutamic and aspartic acids.

Fats in Black Gram

The urad bean contains only 2g of fats per 100g serving.

Cooking black gram beans lowers the fat content by nearly 4 times. A hundred gram serving of boiled black grams contains only 0.55g of fats.

The predominant fat type found in mungo beans is polyunsaturated fatty acids, making up 84% of the fat content. Black gram also contains low levels of monounsaturated and saturated fatty acids.

Being a plant product, black gram naturally contains no cholesterol.

Vitamins

Black gram beans are rich in B group vitamins, particularly in vitamin B9 or folate, vitamins B1, B2, B3, B5, and B6. Mungo beans also contain some amounts of vitamin A, vitamin K, and vitamin E.

Black gram beans are in the top 18% of foods as a source of vitamin B9, in the top 29% as a source of vitamin B1, and in the top 33% as a source of vitamin B2.

However, black gram completely lacks vitamin D and vitamin B12 and contains a very low level of vitamin C.

Minerals

Black gram is abundant in minerals. These beans are in the top 7% of foods in potassium content and the top 8% for iron content. Black gram is also ample in magnesium, phosphorus, calcium, copper, zinc, and manganese. It has moderate amounts of selenium.

Black gram contains 7mg of sodium per 100g serving, meaning it is low in sodium.

Mungo beans also provide moderate levels of choline.

Glycemic Index

The glycemic index of black gram, which has been soaked for 12 hours, stored moist for 24 hours, and then steamed for another hour, is 43±10 (4). 

Foods with glycemic index values lower than 55 are considered to fall in the low category. Despite the high starch content, this puts black gram bean in the low glycemic index foods category.

The dietary fiber of black gram beans has been researched to have a significant hypoglycemic effect in experimental animals, lowering blood glucose levels by increasing levels of enzymes that utilize glucose in the body (5).

Acidity

Lentils, in general, are alkaline-forming foods. Beans can be a good alternative source of protein for people avoiding acidic foods, such as meat and dairy.

The potential renal acid load of foods demonstrates how much acid or base the given food produces inside the organism. The PRAL value for black gram beans has been calculated to be -3. This shows that black gram is an alkaline-producing food.

Serving Size

The average serving size for black gram beans is 130g for beans in sauce or canned in liquid and refried beans prepared, 90g for others prepared, and 35g for dry black gram beans (6).

Health Impact

The phytochemical analysis of black gram has revealed the bean to contain some amounts of flavonoids, saponins, tannins, alkaloids, vitamin C, and steroids, which give black gram its beneficial properties (7).

Health Benefits

Cardiovascular Health

Antioxidant Effects

Antioxidants are compounds that arrest oxidation. Oxidation is a process that is at the foundation of many cardiovascular diseases. The aqueous methanol extract of black gram seeds has expressed antioxidant activities, due to phenolic acid, flavonoid, and condensed tannin contents (8).

The ethanol extract of Vigna mungo leaves has also been shown to possess antioxidant qualities (7).

Antiatherosclerotic Effects

Atherosclerosis leads to obstruction of blood vessels, which in turn can lead to heart attacks, strokes, and peripheral vascular disease. High levels of lipids in the blood serum have been proven to have a positive correlation with the development of atherosclerotic plaques. 

Black gram brought down the cholesterol and triglycerides in the serum, liver, and aorta of rats fed a high fat, high cholesterol diet to normal levels. Some human studies also confirm black gram’s hypocholesterolemic and hypotriglyceridemic effects (9). 

The protein fraction of black gram has also demonstrated regression of experimentally induced atherosclerosis (9).

There’s also a correlation between the intake of fiber and coronary heart disease. The dietary fiber in black gram protects against atherosclerosis and may reduce hypercholesterolemia (9).

Diabetes

Consumption of legumes, in general, has been associated with positive effects on diabetic profiles. Urad beans specifically express anti-diabetic properties by inhibiting certain enzymes that play a part in the process of the disease (8).

Saponins are phytochemicals found in black gram pulses that are also said to have antidiabetic effects (10).

Glucose response

Dietary fiber of black gram has been isolated as a neutral detergent fiber and has been shown to have the ability to lower glucose levels in the blood (9).

Methanolic extracts of Vigna mungo, both boiled and non-boiled, can be used to lower blood glucose. It can also serve as a potential therapeutic drug in the future. The possible mechanism for this effect is the seed’s ability to slow down the absorption of carbohydrates and inhibit digestion, due to fiber and uronic acid contents (11).

Antiatherogenic Effect

Black gram bean consumption has been studied to lower blood glucose, total serum, cholesterol, and triglyceride levels in diabetic experimental animals, indicating an additional antiatherogenic nature that can help prevent the development of complications in diabetic patients (12). 

Cancer

Dietary factors of the black gram can modify the metabolic activities of intestinal microflora, which plays a role in the conversion of bile acids and neutral sterols to reactive metabolites. These metabolites may potentially be co-carcinogens or carcinogens. The activity of microflora has been positively correlated with the incidence of colon cancer. 

Black gram has been studied to potentially have the ability to prevent the formation of colon cancer, not only by modifying the microflora but also by binding the carcinogens that form from bile acids and preventing them from coming into contact with the intestinal mucosa (9).

Tannins and saponins are phytochemicals found in black gram are also reported to have possible anticarcinogenic effects (10).

Antimicrobial Effects

Mung bean seeds have demonstrated antifungal activity due to the presence of hydrolytic enzymes. The antifungal action is exerted toward Fusarium solani, Fusarium oxysporum, Mycosphaerella arachidicola, Pythium aphanidermatum, and Sclerotium rolfsii (13).

Black gram may also possess antiviral effects on HIV by inhibiting the activity of the HIV-1 reverse transcriptase enzyme (14).

Methanol extract of the Vigna mungo pulses has shown effective antimicrobial activity against Klebsiella pneumonia, Bacillus subtilis, Enterococcus, and Pseudomonas aeruginosa. It also expressed antifungal properties against Aspergillus niger and Candida albicans (15).

Anti Inflammatory Effects

Extract of black gram leaves has significantly inhibited the formation of paw edema in rats in experiments. The suggested mechanism for this anti-inflammatory effect is the black gram’s ability to inhibit the synthesis of lipid compounds that control inflammation, such as prostaglandins (16). 

Downsides and Risks

Allergy

There have been recorded cases of allergy to the black gram in several parts of the world. Black gram induces Th2 cell-mediated reactions (17), however, as with most food allergies, it is also mediated by Immunoglobulin E reactions (18).

Black gram can have cross-reactions with lentil, lima bean, and pea (19).

A specific protein allergen in black gram has been isolated and characterized.

Black gram allergy manifests its symptoms as most food allergies, ranging from mild to severe and even life-threatening. These include oral allergy syndrome (itching, swelling, redness, or tingling of the mouth area), asthma, rhinitis, rashes, swelling of the face, diarrhea, nausea, and in rare cases anaphylaxis. 

 Inflammatory Effects

Contrary to the prior statement about the anti-inflammatory qualities of black gram, other research has found that black gram has a proinflammatory effect and should be avoided on anti-inflammatory diets, such as a diet during rheumatoid arthritis. Instead, this research states that horse gram should be used as an anti-inflammatory agent (20).

Black Gram in Diets

Black gram is high in calories, containing 119 calories per one average serving. However, this should not immediately exclude black gram beans from weight-loss diets, as these beans are dense in nutrients, high in protein, dietary fiber, minerals, and vitamins, and low in unhealthy fats.

While Ayurveda quotes that consumption of black gram beans increases body weight, adding black gram to rice meals under the right conditions can help reduce body weight (21). 

Keto

A keto diet recommends eating less than 20g of carbohydrates a day. One full serving of black gram contains about 21g of carbohydrates. Therefore, black gram is not a good option for a keto diet.

DASH

Black gram is rich in fiber, potassium, calcium, and magnesium while being relatively low in sodium. Black gram fits the DASH diet

Green gram can also be a good choice for the DASH diet as it is lower in sodium than the black gram.

Atkins

Black gram, due to high carbohydrate content, should be avoided during the first two phases of the Atkins diet. In phase 3 lentils, such as black gram can be slowly reintroduced and used throughout the fourth phase, however in moderation, whilst keeping in mind the net carbohydrate intake.

Mediterranean

Lentils are popular in Mediterranean cuisine, so black gram fits into this diet.

Paleo

Beans and legumes are often considered to not be paleo due to certain chemicals they contain, such as lectins and phytic acid, among other things (22). Therefore, black gram beans should be avoided on a paleo diet.

Vegan/ Vegetarian/ Pescetarian

Black gram is a plant-based product and fits into vegan, vegetarian, and pescetarian diets. Black gram is a good source of protein on these diets.

Gluten-free

Black gram beans and black gram products do not contain gluten, and therefore, fit into gluten-free diets.

Black gram flour can also be an option for gluten-free flour.

Dukan

Using lentils as a source of protein is allowed on the Dukan diet. In the Attack Phase and on Pure Protein days in the Cruise Phase, you can have two tablespoons of lentils of any kind each day, and on Protein and Vegetable days in Cruise or Consolidation, you can eat unlimited amounts of lentils (23). 

Intermittent Fasting

As with most foods, you are not allowed to eat black gram beans during the fasting periods, but it is acceptable during the eating periods.

Low Fat & Low Calorie

Black gram is a relatively low-fat food, containing less than a gram of mostly healthy fats in a serving. 

However, black gram is a high-calorie food with around 119 calories per average full serving and should not be used during a low-calorie diet.

Low Carb

Mungo beans contain a high content of dietary fiber, and other carbohydrates, such as starch. Therefore black gram beans are not advised to use on a low carb diet.

Anti Inflammatory

Black gram has been studied to suppress inflammatory processes and inhibit swelling in experimental animals (16).

However, studies are inconclusive about the anti-inflammatory qualities of the black gram, and some research advises avoiding these beans on an anti-inflammatory diet (20).

BRAT

As lentils are high in fiber and black gram is hard to digest, it is strongly advised to avoid these foods during diarrhea and on the BRAT diet (24).

Cooking and Use

There are many ways to cook urad beans. Most commonly, these beans are soaked, rinsed, boiled for 30 to 45 minutes, and consumed whole.

Black gram can be dehusked and used to make dhal, a traditional dish that can have many different recipes.

Urad beans can be turned into a paste and used in the dosa dish.

Black gram is also commonly used in Indian cuisine to prepare other dishes, such as idli, which is a kind of savory rice cake, vada, and urad dal pachadi.

Black Gram Flour

Black gram flour or black gram powder is commonly used in South Indian cuisine for various dishes. Black gram or urad dal flour is produced by roasting the hulled and whole black gram beans and later grinding these beans into a fine powder.

The most popular food made by using black gram flour is the papad, also known as papar, papadam, or poppadom. Poppadoms are made by mixing black gram flour, salt, and spice powders. This dough is later rolled into a circular shape, roasted, and consumed either as a snack or as part of a meal.

Storing, Keeping, and Conservation

Storage conditions, such as moisture and temperature affect the quality of the grains. Black gram seeds should be stored in sealed containers, in a dark, dry, and cool place. 

The safe storage guidelines chart and safe storage time model shows that the allowable safe storage of black gram is between moisture content and storage temperature ranges of 9 to 18% w.b. (wet basis) and 20 to 40°C (68 to 104°F), respectively.  

The 15 and 18% black gram stored at 30°C, were safe up to 10 weeks of storage period. The higher moisture contents 15 and 18% at a high temperature of 40°C, were safe for up to 2 to 4 weeks, respectively (25).

Varieties

In the history of the agriculture of black gram, multiple dozens of black gram varieties have been cultivated with varying nutritional, agricultural, and biological characteristics.

The cultivated varieties of the black gram are used in agriculture to decide the most suitable and favorable variety to grow in specific conditions. Varieties that can grow in all seasons include LBG-20 or Teja, T-9, LBG-623, WBG-26 or Usha, PBG-1, LBG-752, MBG-207, and PU 31 (26).

Some varieties may be chosen based on their biological abilities to resist diseases. Black gram varieties that are resistant to wilt include LBG-402, LBG-648, LBG-611, LBG-22, LBG-645, and LBG-685 (26).

LBG-17 is a powdery mildew-resistant variety of black gram beans. Varieties, such as PU-31, LBG-20, T-9, LBG 752 can resist the yellow mosaic virus. The LBG-648 variety is also Corynospora leaf spot and rust-resistant (26).

Some varieties, such as ADT 1 and ADT 2, are grown for their particularly high protein content (27).

Cultivation

The black gram plant is a warm-weather crop and requires a hot and humid climate for best growth, as it is a crop of a tropical region (28).  The optimum temperature range for the growth of the black gram falls in the range of 27 to 30°C (80-86°F).

The black gram plant or Vigna mungo grows best in soil with a pH value of 6.5 to 7.8. Black gram can be grown on sandy or heavy cotton soils, however, it can not be grown in alkaline or saline soils (28).

Consumption and Production

India is the world's largest producer as well as consumer of the black gram. It produces about 1.5 to 1.9 million tons of urad annually from about 3.5 million hectares of area, with average productivity of 500kg per hectare. Black gram output accounts for about 10% of India's total pulse production. Import of black gram is mainly sourced from the neighboring country of Myanmar to meet domestic demand (29).

However black gram has spread around the world and can now be found in many tropical areas of Asia, Africa, Australia, and the USA (1).

Sources.

  1. https://www.feedipedia.org/node/236 
  2. https://www.sciencedirect.com/science/article/pii/B9780128012826000073
  3. https://www.researchgate.net/publication/229796814
  4. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  5. https://www.researchgate.net/publication/10663281
  6. https://www.fda.gov/media/102587/download
  7. https://www.researchgate.net/publication/339165757
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4101733/
  9. http://nopr.niscair.res.in/bitstream/123456789/12287/1/NPR%202%285%29%20240-242.pdf
  10. https://academicjournals.org/journal/AJB/article-full-text-pdf/234BAFC8792
  11. https://www.japsonline.com/admin/php/uploads/1733_pdf.pdf
  12. https://pubmed.ncbi.nlm.nih.gov/2272678/
  13. https://pubmed.ncbi.nlm.nih.gov/15766863/ 
  14. https://pubmed.ncbi.nlm.nih.gov/19275741/ 
  15. https://www.researchgate.net/publication/263436738
  16. https://www.researchgate.net/publication/272761226
  17. https://www.sciencedirect.com/science/article/pii/S1567576914003300
  18. http://www.ijaai.in/article.asp?issn=0972-6691;year=2013;volume=27;issue=2;spage=93;epage=94;aulast=Gaur
  19. https://www.academia.edu/11763527/A_comprehensive_review_of_legume_allergy
  20. https://www.sciencedirect.com/science/article/pii/S1021949816301442
  21. https://www.researchgate.net/publication/295315420
  22. https://thepaleodiet.com/beans-and-legumes-are-they-paleo
  23. https://thedukandietsite.com/1971/dukan-diet-vegan-or-vegetarian-recipe-yellow-lentil-dahl
  24. https://www.oncolink.org/support/nutrition-and-cancer/during-and-after-treatment/low-fiber-diet-for-diarrhea
  25. https://academicjournals.org/journal/JSPPR/article-full-text-pdf/0251A3E53194
  26. https://www.rarstpt.org/files/rars/package%20of%20practices/Pulses.pdf
  27. https://sites.google.com/a/tnau.ac.in/nprc-vamban/varieties/blackgram-varieites
  28. http://dpd.gov.in/Urdbean.PDF
  29. http://www.commoditiescontrol.com/eagritrader/commodityknowledge/blackgram/blackgram1.htm
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: August 05, 2021

Important nutritional characteristics for Black gram

Black gram
43 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (207 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3 (alkaline)
Calories
341
93% Potassium
92% Fiber
92% Iron
90% Magnesium
88% Phosphorus
Explanation: The given food contains more Potassium than 93% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Iron, Magnesium, and Phosphorus.
43

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Macronutrients chart

26% 2% 59% 11% 4%
Protein:
Daily Value: 50%
25.21 g of 50 g
50%
Fats:
Daily Value: 3%
1.64 g of 65 g
3%
Carbs:
Daily Value: 20%
58.99 g of 300 g
20%
Water:
Daily Value: 1%
10.8 g of 2,000 g
1%
Other:
3.36 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 341
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 38mg
20%
Total Carbohydrate 59g
72%
Dietary Fiber 18g
Total Sugars g
Includes ? g Added Sugars
Protein 25g
Vitamin D 0mcg 0%

Calcium 138mg 14%

Iron 8mg 100%

Potassium 983mg 29%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
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No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
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Black gram nutrition infographic

Black gram nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 42% 284% 191% 163% 87% 5% 92% 327% 200% 45% 0%
Calcium: 138 mg of 1,000 mg 14%
Iron: 7.57 mg of 8 mg 95%
Magnesium: 267 mg of 420 mg 64%
Phosphorus: 379 mg of 700 mg 54%
Potassium: 983 mg of 3,400 mg 29%
Sodium: 38 mg of 2,300 mg 2%
Zinc: 3.35 mg of 11 mg 30%
Copper: 0.981 mg of 1 mg 109%
Manganese: 1.527 mg of 2 mg 66%
Selenium: 8.2 µg of 55 µg 15%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Potassium
983 mg
TOP 7%
Iron
7.57 mg
TOP 8%
Magnesium
267 mg
TOP 10%
Phosphorus
379 mg
TOP 12%
Calcium
138 mg
TOP 16%
Copper
0.981 mg
TOP 17%
Zinc
3.35 mg
TOP 28%
Manganese
1.527 mg
TOP 29%
Selenium
8.2 µg
TOP 62%
Sodium
38 mg
TOP 76%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Vitamin A: 23 IU of 5,000 IU 0%
Vitamin E : mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.273 mg of 1 mg 23%
Vitamin B2: 0.254 mg of 1 mg 20%
Vitamin B3: 1.447 mg of 16 mg 9%
Vitamin B5: 0.906 mg of 5 mg 18%
Vitamin B6: 0.281 mg of 1 mg 22%
Folate: 216 µg of 400 µg 54%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Folate
216 µg
TOP 18%
Vitamin B1
0.273 mg
TOP 29%
Vitamin B2
0.254 mg
TOP 33%
Vitamin B5
0.906 mg
TOP 37%
Vitamin B6
0.281 mg
TOP 42%
Vitamin A
23 IU
TOP 57%
Vitamin B3
1.447 mg
TOP 63%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 282% 251% 276% 230% 240% 105% 253% 234% 303%
Tryptophan: 263 mg of 280 mg 94%
Threonine: 875 mg of 1,050 mg 83%
Isoleucine: 1287 mg of 1,400 mg 92%
Leucine: 2089 mg of 2,730 mg 77%
Lysine: 1674 mg of 2,100 mg 80%
Methionine: 367 mg of 1,050 mg 35%
Phenylalanine: 1473 mg of 1,750 mg 84%
Valine: 1416 mg of 1,820 mg 78%
Histidine: 706 mg of 700 mg 101%

Fat type information

0.114% 0.085% 1.071%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g

Fiber content ratio for Black gram

18.3% 40.69%
Sugar: g
Fiber: 18.3 g
Other: 40.69 g

All nutrients for Black gram per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 60% 13% 25.21g 8.9 times more than Broccoli
Fats 3% 70% 1.64g 20.3 times less than Cheese
Carbs 20% 17% 58.99g 2.1 times more than Rice
Calories 17% 24% 341kcal 7.3 times more than Orange
Fiber 73% 8% 18.3g 7.6 times more than Orange
Calcium 14% 16% 138mg 1.1 times more than Milk
Iron 95% 8% 7.57mg 2.9 times more than Beef
Magnesium 64% 10% 267mg 1.9 times more than Almond
Phosphorus 54% 12% 379mg 2.1 times more than Chicken meat
Potassium 29% 7% 983mg 6.7 times more than Cucumber
Sodium 2% 76% 38mg 12.9 times less than White Bread
Zinc 30% 28% 3.35mg 1.9 times less than Beef
Copper 109% 17% 0.98mg 6.9 times more than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 23% 29% 0.27mg Equal to Pea
Vitamin B2 20% 33% 0.25mg 2 times more than Avocado
Vitamin B3 9% 63% 1.45mg 6.6 times less than Turkey meat
Vitamin B5 18% 37% 0.91mg 1.2 times less than Sunflower seed
Vitamin B6 22% 42% 0.28mg 2.4 times more than Oat
Folate 54% 18% 216µg 3.5 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 55% 0.26mg 1.2 times less than Chicken meat
Threonine 0% 62% 0.88mg 1.2 times more than Beef
Isoleucine 0% 48% 1.29mg 1.4 times more than Salmon
Leucine 0% 52% 2.09mg 1.2 times less than Tuna
Lysine 0% 63% 1.67mg 3.7 times more than Tofu
Methionine 0% 70% 0.37mg 3.8 times more than Quinoa
Phenylalanine 0% 42% 1.47mg 2.2 times more than Egg
Valine 0% 48% 1.42mg 1.4 times less than Soybean
Histidine 0% 59% 0.71mg 1.1 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 81% 0.11g 51.7 times less than Beef
Monounsaturated Fat 0% 82% 0.09g 115.3 times less than Avocado
Polyunsaturated fat 0% 44% 1.07g 44 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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