Also called: black gram, split black lentils, cooked urad dal, softened black gram, uble hue urad dal, उबले हुए उड़द दाल, ابلے ہوئے اڑد دال, sheddho urad dal, সেদ্ধ করা মাষকলাই ডাল, vemba vaitha ulunthu, வேகவைத்த உளுந்து, udikinchina minapappu, ఉడికించిన మినపప్పు, ubli hoi mah di dal, ਉਬਲੀ ਹੋਈ ਮਾਂਹ ਦੀ ਦਾਲ, bafeli adad ni dal, બાફેલી અડદની દાળ, ukadleli udid dal, उकडलेली उडीद डाळ, benisida uddina bele, ಬೆಂದ ಉದ್ದಿನ ಬೇಳೆ, vevichu edutha uzhunnu parippu, വേവിച്ചെടുത്ത ഉഴുന്ന് പരിപ്പ്, shushi wuladou, 熟乌拉豆, ni-ta uradodaru, 煮たウラド豆, saemeun u-radeu-dal, 삶은 우라드달, thua urad tom, ถั่วอูราดต้ม, vrasteni urad dal, βρασμένο urad dal, yetafese urad dal, የተቀቀለ ኡራድ ዳል።, varenaya urad dal, вареная урад дал, varena urad dal, варена урад дал, pressure cook ki hui urad dal, प्रेशर कुकर में बनी उड़द दाल, pressure cooker mein bani urad dal, پریشر ککر میں بنی ماش کی دال, pressure cooker-e ranna kora mashkalai dal, প্রেশার কুকারে রান্না করা মাষকলাই ডাল, pressure cooker-il vegavaitha ulundhu, பிரஷர் குக்கரில் வேகவைத்த உளுந்து, pressure cooker lo udikinchina minapappu, ప్రెజర్ కుక్కర్లో ఉడికించిన మినపప్పు, pressure cooker vich bani urad dal, ਪ੍ਰੈਸ਼ਰ ਕੁੱਕਰ ਵਿੱਚ ਬਣੀ ਉੜਦ ਦਾਲ, pressure cooker ma bafeli urad dal, પ્રેશર કૂકરમાં બાફેલી અડદની દાળ, pressure cooker madhye shijavleli udit dal, प्रेशर कुकरमध्ये शिजवलेली उडीद डाळ, pressure cooker nalli begisida uddina bele, ಪ್ರೆಷರ್ ಕುಕ್ಕರ್ನಲ್ಲಿ ಬೇಯಿಸಿದ ಉದ್ದಿನ ಬೇಳೆ, pressure cooker-il vevichu ulunnu parippu, പ്രഷർ കുക്കറിൽ വേവിച്ച ഉഴുന്ന് പരിപ്പ്
One serving (200 g) is high in folate, magnesium and fibre.
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Urad dal (pressure-cooked)
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