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Soaking and chopping
Wash and soak the dal . Wash and chop onions, green chilies, and coriander leaves.
Urad dal with onions
Urad dal with onions has 102.8 calories per serving (1 Small Cup) — that's 98.5 calories per 100g. It provides 6g protein, 13.2g carbs, and 2.9g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Urad dal with onions in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories102.8 kcal
- Carbs13.2 g (52.7 kcal)
- Protein6.0 g (24.0 kcal)
- Fats2.9 g (26.2 kcal)
Nutrition Label
Urad dal with onions
- Serving Size1 Small Cup (100 g)
- Calories102.8 kcal
- Carbs13.2 g
- Fiber3.8 g
- Sugar0.2 g
- Protein6.0 g
- Fat2.9 g
- Saturated fat0.6 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium478.1 mg
Nutrition per 100g
- Calories98.5 kcal
- Carbs12.6 g
- Fiber3.6 g
- Sugar0.2 g
- Protein5.7 g
- Fat2.8 g
- Cholesterol0.0 mg
- Sodium458.1 mg
1 serving = 104.4g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Black gram dal
100 Grams
Chillies green - all varieties
20 Grams
Coriander leaves
25 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Black pepper powder
1 Tea Spoon
Instructions
1
2
Pressure cook dal with spices
Now, transfer the dal into a pressure cooker. Add water, ginger garlic paste, green chillies, turmeric powder, salt and black pepper powder. Pressure cook to 3-4 whistles.
3
Cooking
Once the dal is done, add coriander leaves and cook it for 5 minutes. Make sure the water is completely dried.
4
Seasoning
Now in a pan heat oil and add onion slices. Fry them till golden brown.
5
Mixing
Add the fried onions along with the oil to the cooked dal and stir well.
6
Serving
Finally, enjoy the dal with roti, rice.
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Urad dal with onions | Bheja fry | Brain Fry | Pisa Parai Kal |
|---|---|---|---|---|
| Calories | 102.8 kcal | 186.9 kcal | 186.9 kcal | 186.9 kcal |
| Carbs | 13.2 g | 2.6 g | 2.6 g | 2.6 g |
| Protein | 6 g | 8.9 g | 8.9 g | 8.9 g |
| Fat | 2.9 g | 15.7 g | 15.7 g | 15.7 g |
| Fiber | 3.8 g | 1.3 g | 1.3 g | 1.3 g |
| Sugar | 0.2 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 478.1 mg | 470.8 mg | 470.8 mg | 470.8 mg |
| Cholesterol | 0 mg | 797.6 mg | 797.6 mg | 797.6 mg |
Health Goals Suitability
Weight Loss
At just 102.8 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (48) with 3.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Urad dal with onions stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (205.7-308.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Urad dal with onions contains 102.8 kcal (6g protein, 13.2g carbs, 2.9g fat). That's 98.5 kcal per 100g. You can track exact portions in the Hint app.
At just 102.8 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.8g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Urad dal with onions has 6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Urad dal with onions is light enough for dinner at 102.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Urad dal with onions is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (48) with 3.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
