Black Gram (Mash Kalai): Nutrition, Benefits, and Uses

 

Black Gram (Mash Kalai): Nutrition, Benefits, and Uses


Black gram, also


known as mash kalai, urad dal, or Vigna mungo, is a highly nutritious lentil popular in South Asia. It is widely used in cooking and offers numerous health benefits.

Nutritional Value of Black Gram

Black gram is rich in protein, fiber, iron, calcium, and essential vitamins. Every 100 grams of black gram contains approximately 25 grams of protein, making it an excellent source of plant-based protein. Some key nutrients include:

  • Protein – Helps in muscle building and body repair
  • Fiber – Aids digestion and improves gut health
  • Iron – Prevents anemia and boosts energy levels
  • Calcium – Strengthens bones and teeth
  • Vitamin B – Supports the nervous system and metabolism

Health Benefits of Black Gram

1. Good for Heart Health

Black gram is high in fiber, which helps lower cholesterol levels and reduces the risk of heart disease.

2. Improves Digestion

The fiber and probiotics in black gram promote better digestion and help prevent bloating and constipation.

3. Aids in Weight Loss

Since black gram is rich in protein and fiber, it keeps you full for a longer time, reducing the tendency

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