Niger seeds, gray: nutrition for pregnancy & family
Also known as Sorguja, Ram til, Tal, Kala til, Gurellu, Bazar-Bhang, Karim jeerakam, Karale, Kattelu, Valasulu. Food group: Nuts and Oil Seeds. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 73 mcg — 12% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
Explore further
Niger seeds, gray is a notable source of folate, iron and calcium — see what each does in pregnancy.
More nuts and oil seeds: Almond, Arecanut, dried, brown, Arecanut, dried, red color, Arecanut, fresh, Cashew nut, Coconut, kernal, dry.
Niger seeds, gray in Indian languages
| Assamese | Sorguja |
| Bengali | Ram til |
| Gujarati | Tal |
| Hindi | Kala til |
| Kannada | Gurellu |
| Kashmiri | Bazar-Bhang |
| Malayalam | Karim jeerakam |
| Marathi | Karale |
| Tamil | Kattelu |
| Telugu | Valasulu |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Nutrition per 100 g
| Energy | 509 kcal |
| Protein | 18.3 g |
| Fat | 39.5 g |
| Carbohydrate | 20.6 g |
| Fibre | 11.0 g |
| Iron | 19.6 mg |
| Calcium | 375 mg |
| Folate | 73 mcg |
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
- Folate: Folate supports your baby's early neural development.
- Calcium: Calcium helps build your baby's bones and teeth.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.