Urid Dal (Split Black Gram, Boiled, Drained, India)
Legumes & Tofu · Legumes
Urid dal, identified as split black gram or Vigna mungo in Monash's India entry, is low FODMAP at 122 g boiled and drained. The 141 g serving is moderate and 180 g is high. These figures apply to the split pulse cooked from dried, with liquid drained off.
Serving sizes for urid dal (split black gram, boiled, drained, india)
The split urid-dal India entry is low at 122 g, moderate at 141 g and high at 180 g, all boiled and drained.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 180 g | Fructans 0.3 g | |
| ⅔ cup | 122 g | Fructans 0.09 g | |
| ¾ cup | 141 g | Fructans 0.1 g |
Breakdown for 1 cup
Is urid dal (split black gram, boiled, drained, india) low FODMAP?
Fructans move from amber at 141 g to red at 180 g; GOS remains green at both of these listed portions. Urid dal's listed green weight is larger than the green weight for toor dal, which is 36 g. That difference belongs to the individual tested entries; it is not a rule that every black pulse allows a larger serving. A whole-bean preparation also should not inherit a result specifically labelled split.
Urid Dal (Split Black Gram, Boiled, Drained, India) and IBS: what to know
The 122 g serving can be a useful reference when the ingredient and preparation match, but it is not a target that everyone with IBS needs to reach. If a dish uses urid dal as only one of several pulses, track the mixture rather than assigning the entire dish this entry's green rating. The other pulse portions remain relevant.
Gut-friendly ways to eat urid dal (split black gram, boiled, drained, india)
Check the label for split urid dal or black gram and follow the packet's instructions. Weigh the cooked pulse after draining and before adding it to a mixed dish. Batters, fermented preparations and recipes that retain the cooking liquid are different foods; use recipe-specific information for those instead of transferring the 122 g allowance.
Frequently asked questions
Is urid dal the same as mung beans in this guide?
The checked entry identifies urid dal as Vigna mungo or black gram. Mung / green gram is separately listed and has different serving figures.
Does 122 g cover dry urid dal?
No. It describes the weight of the prepared pulse after boiling and draining. A dry-packet weight is not equivalent to this cooked reference.
Can I apply the urid-dal allowance to a mixed dhal?
Only the matching urid component has this 122 g green reference. Other pulses, seasoning and retained liquid in the finished dhal need separate consideration.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Urid Dal / Dahl (vigna mungo, black gram), pea, split, dried, boiled, drained” checked directly on 27 September 2026. Portion weights, traffic-light ratings and the FODMAP groups described in this guide were verified in the app. This check does not validate numerical FODMAP concentration estimates elsewhere in the catalogue.