Black gram, whole: nutrition for pregnancy & family
Also known as Gota mati mah, Mashkolail, Urad bean, Mungo bean, Black matpe bean, Adad, Chhilke wali urad dal, Uddhina bele, Kaha, Dai iong, Uzhunu, Sagol Hawai, Uddachi dal, Birri, Biri, Sabut maa ki daal, Ulundhu, Minumulu Mapum. Food group: Grain Legumes. Vegetarian.
Nutrition per 100 g (USDA)
| Energy | 341 kcal |
| Protein | 25.2 g |
| Fat | 1.6 g |
| Carbohydrate | 59.0 g |
| Fibre | 18.3 g |
| Iron | 7.6 mg |
| Calcium | 138 mg |
| Folate | 216 mcg |
| Zinc | 3.4 mg |
| Sodium | 38 mg |
Values: USDA FoodData Central, Mungo beans, mature seeds, raw (FDC ID 174259; public domain). This is USDA's analysis of the same food, not of the Indian sample in IFCT, so figures for this exact variety may differ. See the full USDA page.
What 100 g gives you in pregnancy
| Folate | 216 mcg — 36% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
From the USDA values above, against NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country, so percentages are only meaningful against the authority named here. They describe 100 g of this food, not a meal plan; your doctor may advise different amounts for you.
Explore further
By USDA's figures, Black gram, whole is a notable source of folate, iron and calcium — see what each does in pregnancy.
More grain legumes: Bengal gram, dal, Bengal gram, whole, Black gram, dal, Cowpea, brown, Cowpea, white, Field bean, black.
Black gram, whole in Indian languages
| Assamese | Gota mati mah |
| Bengali | Mashkolail |
| English | Urad bean, Mungo bean, Black matpe bean |
| Gujarati | Adad |
| Hindi | Chhilke wali urad dal |
| Kannada | Uddhina bele |
| Kashmiri | Kaha |
| Khasi | Dai iong |
| Malayalam | Uzhunu |
| Manipuri | Sagol Hawai |
| Marathi | Uddachi dal |
| Odia | Birri, Biri |
| Punjabi | Sabut maa ki daal |
| Tamil | Ulundhu |
| Telugu | Minumulu Mapum |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
- Folate: Folate supports your baby's early neural development.
- Calcium: Calcium helps build your baby's bones and teeth.
Consensus public-health guidance (WHO / ICMR-NIN), for nutrients the USDA values show this food is a good source of. A balanced, varied diet matters more than any single food.
Source for composition: ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), code B004 — IFCT values not reproduced; the figures shown are USDA's. IFCT's licence does not allow its tables to be republished electronically, so we cite the record instead.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.