Urad Dal

Urad dal is the Hindi name for the seed of the plant Vigna mungo, known in Sanskrit and classical Ayurvedic dietetics as Masha (Nidavani & Sharma, 2026; Hadi et al., 2025). It is native to the Indian subcontinent and has been grown and eaten there for centuries, valued both as an everyday food and as an ingredient in traditional Ayurvedic preparations. The crop is widely cultivated across South Asia, including India, Nepal, Pakistan and Bangladesh (Hadi et al., 2025). 

In Ayurveda, urad dal (Masha) is traditionally described as having a sweet taste (madhura rasa), a heating potency (ushna virya) and a sweet post-digestive effect (madhura vipaka) (Sharma et al., 2026) (Singhai et al., 2017). It is traditionally said to help balance Vata dosha (Singhai et al., 2017), while its heavy, unctuous quality means it is generally advised in moderation for those with a Kapha or Pitta constitution (Sharma et al., 2026).

Urad dal is known by its botanical name and by different names across Indian languages and regions, as listed below.

• Botanical name: Vigna mungo
• English: Black gram, black lentil, split black gram
• Sanskrit: Masha
• Hindi: Urad dal
• Tamil: Ulundhu
• Telugu: Minapappu
• Kannada: Uddina bele
• Bengali: Biuli dal
• Malayalam: Uzhunnu
• Marathi: Udid dal

The values below are per 100 grams of raw, dry urad dal unless stated otherwise, based on (USDA,2023).

Urad dal is a nutrient-rich pulse that provides protein, fibre, complex carbohydrates and several essential minerals. As part of a balanced diet, it can support digestion, bowel regularity, energy needs, bone health and overall nutritional wellbeing. Its traditional uses also include supporting skin, hair and joint comfort.

1. May Support Digestion And Bowel Regularity

Urad dal is a good source of dietary fibre, which adds bulk to stool and may help support regular bowel movements. Regular, moderate intake as part of a balanced diet is traditionally associated with easier bowel movements, although it may cause bloating or gas in some people.

2. Provides Plant-Based Protein For The Body

As a pulse rich in protein and essential nutrients, urad dal is traditionally regarded as a nourishing food that contributes to overall dietary adequacy. It is often included in vegetarian and vegan diets as a plant-based protein source alongside other nutrient-rich foods.

3. May Support Skin Nourishment

Ground urad dal is traditionally used in homemade skin preparations. Evidence for this use is limited. Avoid applying it to broken or irritated skin, and discontinue use if redness, itching or swelling occurs.

4. May Support Hair Strength

Urad dal supplies protein, which is a building block of hair. A paste applied to the scalp is a traditional home remedy believed to nourish hair roots, but there is insufficient clinical evidence. Regular dietary protein intake also supports hair health generally, alongside a balanced diet. 

5. May Support Joint Comfort

Urad dal is traditionally combined with warming oils, such as sesame oil, and used in Ayurvedic body massage for joint and muscle comfort. It is not a medicine and does not replace treatment prescribed for arthritis or other joint conditions; anyone with persistent joint pain should see a doctor.

6. Provides Sustained Energy

Urad dal contains complex carbohydrates alongside protein and fibre, which can provide a steady source of energy. This makes it a useful food for active individuals as part of a balanced pre- or post-activity meal.

7. May Contribute To Bone Strength

Urad dal contains calcium and magnesium, minerals that play a role in maintaining bone health. Including it as part of a varied, balanced diet may support general bone health, alongside other calcium-rich foods, regular physical activity and adequate vitamin D.

8. Supports General Cardiovascular Wellness

Urad dal contains dietary fibre, magnesium and potassium, nutrients that are associated with general cardiovascular wellness as part of a balanced diet. It is not a treatment for heart disease or blood pressure disorders, and anyone with a diagnosed heart or blood pressure condition should follow their doctor's advice.

9. May Support Weight Management

Because it is rich in protein and fibre, urad dal may help a person feel fuller for longer after a meal. This can support portion control as part of an overall weight-management plan that also includes physical activity.

Urad dal is commonly used as a nutritious food in everyday cooking and traditional Ayurvedic diets. It is also used traditionally in skin care and body massage, including preparations with oils such as sesame oil. These uses are based mainly on nutritional value and traditional practice rather than established medical treatments.

1. In Everyday Cooking

Urad dal is a staple ingredient in Indian cooking, used to prepare idli, dosa, vada and papad, and cooked as a whole or split dal in stews and curries. Whole urad dal is commonly used for dal makhani, split urad dal is used in tempering dishes such as sambar and rasam, and urad flour is used to prepare papad.

2. As A Traditional Skin Exfoliant

Powdered or ground urad dal is traditionally mixed with yoghurt or milk to make a home scrub, said to help remove dead skin cells and refine skin texture. This is a traditional cosmetic use rather than a treatment for any skin condition.

3. Combined With Oil For Massage

Urad dal paste, combined with oils such as sesame oil, is traditionally used in Ayurvedic body massage. It is traditionally associated with muscle and joint comfort rather than as a treatment for any diagnosed condition.

4. In Traditional Ayurvedic Dietetics

In Ayurveda, urad dal (Masha) is traditionally included in nourishing, strength-building diets and in rejuvenation (Rasayana) regimens (Hadi et al., 2025). It is traditionally used to support digestion and physical strength when eaten in appropriate, moderate quantities as part of a balanced diet.

Urad dal is a food that suits most healthy diets, but a few groups should take the precautions below.

• Pregnancy and breastfeeding: Urad dal can be eaten in moderate, food-level amounts as part of meals. Large quantities may cause gastrointestinal discomfort. Anyone with a pregnancy-related health condition should ask their doctor or dietitian for personalised advice.
• People with diabetes: Urad dal has a comparatively low glycaemic index, but portion size still affects blood sugar. People with diabetes should ask their doctor or dietitian how to fit it into their individual meal plan.
• People with kidney disease: Urad dal is high in protein and should only be eaten under medical guidance by people with kidney disease, as their protein intake may need to be adjusted according to kidney function and their individual dietary requirements.
• Gas or bloating: Some people experience gas or bloating after eating urad dal. Soaking it thoroughly before cooking and cooking it well may help reduce these symptoms in some people.

1. To prepare traditional recipes

Urad dal is the most generic ingredient used in many recipes. It supplies texture and flavour along with nutritional value for consumption. It can yield a protein-rich meal in dish types such as dals, idlis, dosas, and vadas.

Steps to use:

• Take 1 cup of urad dal and soak it in water for 4-5 hours to soften it.
• Grind the soaked urad dal into a smooth paste for use in the batter, especially when preparing dosa or idli batter.
• Used as a healthy dal, boil whole or split urad dal with spices like turmeric, cumin, and coriander for an extremely delicious and healthy dal.

2. As a Natural Skin Exfoliator

Grind urad dal into a fine paste, using it as a natural exfoliating scrub to scrub off dead skin cells and improve texture. It rejuvenates the skin, promotes good circulation, and gives a natural glow.

Steps to use:

• Grind two tablespoons of urad dal to a fine powder.
• Mix with water, yoghurt, or milk to make a thick paste.
• Apply on the skin and gently rub for 5-10 minutes by circular motions.
• After rinsing with lukewarm water, pat dry to reveal smooth, revitalized skin.

3. Hair Strengthening Mask

Urad dal gives the scalp the right amount of proteins, allowing hair follicle strength to prevent hair loss and promote growth.

Steps to use:

• Three tablespoons of urad dal should be soaked overnight in water.
• Grind to a consistency of a paste and mix with a teaspoon of olive or coconut oil.
• Apply to the scalp and hair and leave on for 30 minutes before rinsing.".
• Rinse with lukewarm water to make hair soft, shiny, and strong.

Herbs Traditionally Used With Urad Dal

Urad dal is a food rather than a compounded classical formulation, so it is not paired with other herbs in fixed medicinal recipes the way a formulation would be. It is, however, traditionally cooked with a small number of digestive spices, listed below, to support digestion.

Urad dal is a food, so the amounts below are general food-portion guidance rather than a medicinal dose, and can vary with a person's overall diet and health status.

• Children: A small portion, roughly 2 to 3 tablespoons of cooked dal, introduced gradually as part of a varied diet.
• Teenagers: Around a quarter to half a cup of cooked dal per serving, as part of a balanced meal.
• Adults: Around half to one cup of cooked dal per serving, depending on overall dietary needs.
• Elderly: Around a quarter to half a cup of cooked dal per serving, well cooked and easy to digest, adjusted for any digestive or kidney health condition.

Urad dal is generally well tolerated as a food, though a small number of people may notice the effects below.

Gas And Bloating

Urad dal can cause gas or bloating in some people, particularly if it has not been soaked and cooked thoroughly before eating.

Indigestion

Eating a large amount of urad dal in one sitting may lead to indigestion or a feeling of heaviness in some people.

Allergic Reactions

Allergic reactions to urad dal are uncommon but possible, and may include itching, swelling or a skin rash. Anyone who notices these symptoms should stop eating it and seek prompt medical advice.

As an everyday food, urad dal is not widely reported to interact with common medicines, but the points below are worth knowing.

Medicines For Kidney Disease

Urad dal is high in protein. People with kidney disease who are taking medicines or following a restricted-protein diet should check with their doctor before eating it regularly.

Gout Or Uric-Acid Lowering Medicines

Pulses such as urad dal contain purines. People taking medicines for gout or high uric acid should ask their doctor whether they need to limit pulses, including urad dal, in their diet.

Storage of Urad Dal

• Correct storage helps keep urad dal fresh and free from pests for longer.
• Store dry, uncooked urad dal in an airtight container, away from moisture and direct sunlight.
• Keep it in a cool, dry place; a kitchen cupboard away from the stove is ideal.
• Dry, whole or split urad dal generally keeps well for around 6 to 12 months when stored this way.
• Cooked urad dal should be refrigerated and used within 2 to 3 days.

• Urad dal, commonly called black gram, is a protein- and fibre-rich pulse widely used in Indian cooking and Ayurvedic dietetics.
• It is traditionally associated with supporting digestion, energy levels, bone health, and skin and hair nourishment when eaten as part of a balanced diet.
• People with kidney disease, gout, diabetes, or who are pregnant or breastfeeding should ask their doctor or dietitian about the appropriate amount for them.
• Urad dal is a food, not a medicine, and does not replace treatment prescribed by a doctor for any health condition.