Pulses and legumes · IFCT 2017
Horse gram (kulthi): nutrition per 100 g
Per 100 g, whole horse gram gives 330 kcal, 21.7 g protein, 8.76 mg iron and 269 mg calcium, according to IFCT 2017. It ranks 1st of 14 pulses for iron, calcium and riboflavin, which makes kulthi the most mineral-rich dal in the tables, even though it is one of the least used in city kitchens.
About horse gram (kulthi)
Horse gram is a hardy, flat, brownish pulse that grows on poor, dry soils where other crops fail. Its English name comes from its long use as fodder for horses and cattle, but it has always been food in the hills and drylands. IFCT 2017 records it as kulthi in Hindi, kollu in Tamil, huruli in Kannada, ulavalu in Telugu, muthira in Malayalam, kuleeth in Marathi and Gujarati, kolatha in Odia and kulattha in Sanskrit.
Each region has a signature dish. Karnataka boils it into huruli saaru and the clear broth basaru, eaten with ragi mudde. Tamil Nadu makes kollu rasam and kollu thuvaiyal, and Andhra Pradesh simmers it down into thick ulava charu. Kerala cooks muthira with coconut, Uttarakhand makes gahat ki dal and phaanu, and the Konkan coast makes kulith pithi, a smooth, spiced flour curry eaten with rice.
Because the seed is hard, horse gram needs a long soak and long cooking, and the cooking water itself is valued as a flavourful base for rasam and saaru. In much of the south it is a winter food, and grandmothers still roast the beans and grind them into a spiced powder to mix with hot rice and ghee.
What horse gram (kulthi) brings to a meal
- 01
Most iron of any pulse
Horse gram carries 8.76 mg iron per 100 g, 1st of 14 pulses and 17th of 242 foods. 100 g of horse gram meets about 46 per cent of a man's daily iron and 30 per cent of a woman's. A squeeze of lemon helps the body absorb it.
- 02
Calcium leader among pulses
At 269 mg calcium per 100 g, horse gram ranks 1st of 14 pulses and 26th of 242 foods, covering about 27 per cent of an adult's daily requirement.
- 03
Riboflavin and folate
It has 0.24 mg riboflavin per 100 g, 10th of 241 foods, and 163 micrograms of folate, 10th of 197 foods. That folate covers about 54 per cent of a man's daily need.
- 04
Protein with almost no fat
Horse gram gives 21.7 g protein with just 0.6 g fat per 100 g, about 40 per cent of a man's daily protein requirement.
Horse gram (kulthi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 330 kcal | 16% | 20% |
| Protein | 21.7 g | 40% | 47% |
| Carbohydrate (available) | 57.2 g | ||
| Dietary fibre | 7.9 g | ||
| Free sugars | 0.3 g | ||
| Total fat | 0.6 g | ||
| Water | 9.3 g | ||
| Fats | |||
| Saturated fat | 0.14 g | ||
| Monounsaturated fat | 0.07 g | ||
| Polyunsaturated fat | 0.26 g | ||
| Omega-3 (alpha-linolenic acid) | 52 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 269 mg | 27% | 27% |
| Iron | 8.76 mg | 46% | 30% |
| Zinc | 2.71 mg | 16% | 21% |
| Magnesium | 152 mg | 35% | 41% |
| Phosphorus | 298 mg | ||
| Potassium | 1,065 mg | ||
| Sodium | 12 mg | ||
| Copper | 1.29 mg | ||
| Selenium | 29.5 µg | ||
| Vitamins | |||
| Beta-carotene | 59 µg | ||
| Thiamine (B1) | 0.32 mg | 18% | 19% |
| Riboflavin (B2) | 0.24 mg | 10% | 10% |
| Niacin (B3) | 1.82 mg | 10% | 13% |
| Vitamin B6 | 0.21 mg | 9% | 11% |
| Folate (B9) | 163 µg | 54% | 74% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | ||
| Vitamin K1 | 10.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Horse gram (kulthi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/pulses-and-legumes/horse-gram-kulthi/
Where horse gram (kulthi) sits among Indian foods
Ranked per 100 g against the other 13 pulses and legumes and every food in the tables.
| Nutrient | Per 100 g | In pulses and legumes | Among all foods |
|---|---|---|---|
| Protein | 21.7 g | 6th of 14 | 19th of 243 |
| Iron | 8.76 mg | 1st of 14 | 17th of 242 |
| Calcium | 269 mg | 1st of 14 | 26th of 242 |
| Magnesium | 152 mg | 9th of 14 | 38th of 242 |
| Potassium | 1,065 mg | 10th of 14 | 19th of 243 |
| Folate (B9) | 163 µg | 7th of 14 | 10th of 197 |
| Thiamine (B1) | 0.32 mg | 12th of 14 | 36th of 239 |
| Riboflavin (B2) | 0.24 mg | 1st of 14 | 10th of 241 |
How horse gram (kulthi) is eaten
- Huruli saaru and basaru: horse gram boiled until soft, the broth spiced into a thin saaru and eaten with ragi mudde.
- Kollu rasam: the cooking water of horse gram made into a peppery rasam with tamarind, tomato and garlic.
- Ulava charu: horse gram broth simmered for hours until thick, Andhra style, with rice and a spoon of cream.
- Gahat ki dal: Uttarakhand's slow-cooked horse gram dal, often made in an iron kadai in winter.
- Kulith pithi: horse gram flour whisked into a spiced, garlicky curry, a Konkan comfort meal.
Cooked dishes that use it, with calories per serving
Before you plan around it
Horse gram is tough. Soak it overnight and pressure-cook it well, or it stays hard and is heavy on the stomach. Its seed coat carries phytate and tannins that hold back part of the iron and calcium, so soaking, sprouting and lemon in the dish all help. Folk medicine credits kulthi with dissolving kidney stones and melting fat; neither claim is supported by its nutrient values, and kidney stones need a doctor. The IFCT 2017 fibre figure of 7.9 g per 100 g looks low for a whole pulse, so read it with some caution.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about horse gram (kulthi)
Is horse gram good for iron?
It is the best pulse for iron in IFCT 2017, with 8.76 mg per 100 g, 1st of 14 pulses. Absorption from pulses is modest, so pair it with lemon, tomato or amla and avoid tea with the meal. Anaemia needs a doctor's diagnosis and treatment.
Does horse gram help with kidney stones?
Horse gram has a long folk reputation for kidney stones, but there is no solid evidence that eating it dissolves them. People with kidney stones should follow their doctor's advice on diet, including how much calcium, oxalate and fluid suits them.
Is horse gram good for weight loss?
Horse gram is high in protein, 21.7 g per 100 g, and very low in fat, so it is filling. It does not melt fat on its own, whatever folk sayings claim. Total calories, activity and the rest of the diet decide weight.
How do you cook horse gram?
Soak it overnight, then pressure-cook it with plenty of water until soft. Keep the cooking water for rasam or saaru. Dry-roasting the beans before soaking adds a nutty flavour, as many Karnataka and Andhra cooks do.
Related foods and tables
Ragi (finger millet)
Nutrition per 100 g, from IFCT 2017.
Moth bean (matki)
Nutrition per 100 g, from IFCT 2017.
Field bean (dry)
Nutrition per 100 g, from IFCT 2017.
Cowpea (lobia)
Nutrition per 100 g, from IFCT 2017.
Whole masoor (lentil)
Nutrition per 100 g, from IFCT 2017.
Horse gram vs Whole moong
Side by side, per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All pulses and legumes
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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