58 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in black gram?
220kcal
in an 80 g portion
275 kcal per 100 g.
Source: UK CoFID 2021, record 13-056. Checked 5 October 2026.
1.1 gFat
19.9 gProtein
32.6 gCarbohydrate
58 %Daily copper
What’s in an 80 g portion
About a third of a portion is carbohydrate, 1 g of it sugars and 30.1 g starch.
- 1.1 gFat
- 19.9 gProtein
- 32.6 gCarbohydrate
- 9.2 gWater
- 17.1 gMinerals and the rest
Above average for beans and lentils
Black gram is 275 kcal per 100 g. The 65 beans and lentils in this database average 154.
Black gram275
Beans and lentils average154
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1 g
Salt, per portion0.08 g
Vitamins and minerals in black gram
Nine of the 15 reach the “high in” level, led by copper.
A source of
Only a trace
- Vitamin C
None recorded
- Vitamin D
- Vitamin B12
Show all 15 with amounts
Copper0.58 mg, 58 %
Folate0.106 mg, 53 %
Manganese0.96 mg, 48 %
Phosphorus296 mg, 42 %
Iron5 mg, 36 %
Magnesium128 mg, 34 %
Niacin (vitamin B3)5.3 mg, 33 %
Potassium640 mg, 32 %
Thiamin (vitamin B1)0.34 mg, 31 %
Zinc2.2 mg, 22 %
Riboflavin (vitamin B2)0.3 mg, 21 %
Calcium120 mg, 15 %
Vitamin A0.0048 mg, 0.6 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What black gram doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
0mgin black gram
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein black gram
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin black gram
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Black gram against other beans and lentils
Black gram comes second for copper here, just behind beans (butter, dried, raw).
0.7mg
0.7mg
0.6mg
0.3mg
0.3mg
0.2mg
Black gram, urad gram, whole, dried, rawthis page
Beans, pinto, dried, boiled−0.5 mg
All values per 100 g, from the same dataset. Differences are against black gram.
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Questions about black gram
The questions people ask about black gram, answered from the dataset.
How many calories are in a portion of black gram?
A typical portion (80 g, a portion of cooked beans) gives 220 kcal. Per 100 g the figure is 275 kcal.
Is black gram high in copper?
Yes. Black gram, urad gram, whole, dried, raw has 0.72 mg copper per 100 g, 72 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does black gram have most of?
By share of the daily reference intake: copper (0.72 mg, 72 %), folate (0.132 mg, 66 %) and manganese (1.2 mg, 60 %) per 100 g.
Is black gram a good source of protein?
Black gram, urad gram, whole, dried, raw has 24.9 g protein per 100 g, 38 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-056, Black gram, urad gram, whole, dried, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Black Beans). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most copper.
More beans and lentils
Most copper
- Beans, soya, dried, raw1.6 mg
- Beans, pigeon peas, whole, dried, raw1.2 mg
- Beans, aduki, whole, dried, raw1.1 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide