Moong Dal: Calories, Nutrition and Health Benefits
India's golden superfood - easily digestible protein-rich lentils that nourish every generation from infants to elderly.
Quick Nutrition Facts
Per 100g Cooked (approx. 1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 7g |
| Carbohydrates | 19g |
| Fiber | 4g |
| Sugars | 1g |
| Fat | 1g |
| Iron | 1.5mg |
| Folate | 80mcg |
| Potassium | 180mg |
| Magnesium | 28mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Moong dal is Ayurveda's gold standard for digestive health. It's tridoshic (balances all three doshas) and provides complete protein when paired with rice. The 4g fiber per serving supports gut health while maintaining easy digestibility - rare among protein sources.
Myth Busters
MYTH #1: All Dals Are Heavy and Hard to Digest
TRUTH: Moong dal is the lightest, most digestible pulse. Unlike other dals, it requires minimal soaking and cooks quickly. Ayurveda recommends it for digestive issues, post-illness recovery, and infant weaning. It's the first solid food introduced to babies in India.
MYTH #2: Moong Dal Doesn't Provide Enough Protein
TRUTH: Moong dal delivers 7g protein per 100g cooked. A typical 200g serving provides 14g protein. When paired with rice or roti, it forms complete protein with all essential amino acids - comparable to animal protein without the cholesterol.
MYTH #3: Diabetics Should Limit Dal Intake
TRUTH: Moong dal is highly beneficial for diabetes with its low GI (30-35). High fiber and protein slow glucose absorption, preventing blood sugar spikes. Diabetics can safely eat 150-200g per meal - it's one of the best protein sources for diabetes management.
MYTH #4: Moong Dal Causes Gas and Bloating
TRUTH: Unlike other pulses, moong dal is least likely to cause gas. Its split, hulled form reduces complex sugars that cause flatulence. Proper cooking with hing (asafetida), cumin, and ginger further aids digestion. It's the recommended dal for those with sensitive stomachs.
MYTH #5: Dal Is Only for Vegetarians
TRUTH: While vegetarians rely on moong dal for protein, it benefits everyone. High fiber, low fat, rich in minerals, and cholesterol-free make it ideal for heart health, weight management, and disease prevention. Even non-vegetarians benefit from including dal in daily meals.
MYTH #6: Moong Dal Has Too Much Carbs for Low-Carb Diets
TRUTH: At 19g carbs per 100g, moong dal has moderate carbs but high fiber (4g) and protein (7g). The low GI means slow carb release, not spike. For low-carb diets, a smaller portion (75-100g) provides protein and fiber without derailing ketosis.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 120 calories with 7g protein and 4g fiber - promotes satiety with minimal calories. Low GI ensures stable energy without cravings. Ideal for daily weight loss meals. |
| Muscle Gain |  | 7g protein per 100g; 200g serving provides 14g. Pair with rice for complete amino acid profile. Easily digestible, supports recovery without digestive stress. |
| Diabetes Management | | Low GI (30-35), high fiber, excellent protein. Improves glycemic control and insulin sensitivity. Safe to eat 2-3 servings daily. |
| PCOS Management | | Low GI helps regulate insulin and hormones. High protein and fiber support weight management. Anti-inflammatory properties aid PCOS symptoms. Excellent daily protein source. |
| Pregnancy Nutrition | | Rich in folate (80mcg per 100g) essential for fetal neural development. Easy to digest, prevents constipation, provides energy. |
| Viral/Flu Recovery | | Extremely easy to digest, provides complete nutrition without taxing digestive system. Traditional Ayurvedic recovery food. Protein supports immune function and healing. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Moong Dal
Understanding moong dal's gentle impact on blood glucose makes it ideal for diabetes management and steady energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Moong Dal Has Minimal Blood Sugar Impact
The combination of protein, fiber, and low glycemic index creates an ideal metabolic response:
- 🥘 Complete protein (7g per 100g) - Slows digestion and glucose absorption
- 🌾 High fiber (4g per 100g) - Soluble fiber forms gel, delaying carb breakdown
- 📉 Low GI (30-35) - Among the lowest of all carbohydrate foods
- ⚡ Balanced carbs (19g per 100g) - Slow-release energy without spikes
Best Pairings for Blood Sugar Control
- 🍚 Dal-rice (1:2 ratio) - Complete protein, balanced meal
- 🫓 Dal with roti - Adds fiber, reduces overall GI
- 🥗 Dal with vegetables - Extra fiber and micronutrients
- 🥒 Dal with salad - Volume, satiety, minimal calorie addition
Cultural Significance
Moong dal holds a special place in Indian cuisine, Ayurveda, and daily life spanning thousands of years.
In Ayurveda:
- Considered sattvic (pure, balancing) - suitable for all constitutions
- Tridoshic - balances Vata, Pitta, and Kapha doshas
- Recommended for detox diets (khichdi with moong dal and rice)
- First solid food for infants and weaning
- Recovery food after illness or surgery
In Indian Households:
- Daily staple in vegetarian diets across all regions
- Essential in religious fasting (Navratri, Ekadashi)
- Comfort food during illness - khichdi (moong dal + rice)
- Temple prasad offerings
- Regional specialties: Bengali moong dal with coconut, Gujarati dal dhokli, South Indian sambhar
Festivals and Rituals:
- Wedding feasts: moong dal halwa (dessert)
- New mother nutrition: easy digestion post-delivery
- Satyanarayan Puja prasad
- Offered to deities during festivals
Global Recognition:
- Ayurvedic cleansing diets worldwide feature moong dal khichdi
- Protein alternative in plant-based diets globally
- Recommended by nutritionists for weight loss and diabetes
Compare & Substitute
Moong Dal vs Other Dals (Per 100g Cooked)
| Nutrient | 🟡 Moong Dal | 🔴 Masoor Dal | 🟠 Toor Dal | 🟤 Chana Dal |
|---|---|---|---|---|
| Calories | 120 kcal | 116 kcal | 130 kcal | 164 kcal |
| Carbs | 19g | 20g | 22g | 27g |
| Fiber | 4g | 3.5g | 3.2g | 4.5g |
| Protein | 7g | 9g | 6.5g | 8.5g |
| Fat | 1g | 0.4g | 1.2g | 2.5g |
| Iron | 1.5mg | 3.3mg | 1.8mg | 2.9mg |
| Folate | 80mcg | 45mcg | 65mcg | 105mcg |
| GI Index | 30-35 | 25-30 | 40-45 | 35-40 |
| Best For | Digestion | Iron, weight | Balanced | Fiber, PCOS |
Frequently Asked Questions
Is moong dal good for weight loss?
Yes, moong dal is one of the best foods for weight loss. At 120 calories per 100g, it provides 7g protein and 4g fiber - maximizing satiety while minimizing calories.
Weight loss benefits:
- High protein (7g) boosts metabolism and reduces appetite
- 4g fiber creates fullness and supports gut health
- Low GI (30-35) prevents energy crashes and cravings
- Easy to digest - no bloating or discomfort
- Versatile - can be eaten as soup, curry, or khichdi
Best practices: Eat 150-200g moong dal daily, prepare with minimal oil (1 tsp), add vegetables for volume, pair with small roti or 100g rice, eat for dinner for better digestion.
Track your meals with NutriScan app to monitor weight loss progress.
Can diabetics eat moong dal?
Moong dal is highly recommended for diabetes management - one of the best protein sources for diabetics.
Diabetes benefits:
- Low GI (30-35) - minimal blood sugar spike
- High fiber slows glucose absorption
- 7g protein improves glycemic control
- Improves insulin sensitivity with regular consumption
Recommendations for diabetics:
- Safe to eat 150-200g per meal, 2-3 times daily
- Pair with vegetables and small portion of roti/rice
- Choose simple tempering (avoid excess oil)
- Monitor blood sugar - moong dal typically has minimal impact
Always consult your healthcare provider, but moong dal is generally considered a diabetes superfood.
How much protein is in moong dal?
Protein content:
- 100g cooked: 7g protein
- 200g serving (typical): 14g protein
- 1 cup cooked (200g): 14g protein
Protein quality: When paired with rice or roti, moong dal provides complete protein with all 9 essential amino acids. This combination is comparable to animal protein quality.
For daily needs: Adults need 0.8-1g protein per kg body weight. A 60kg person needs 48-60g daily. Two servings of moong dal (28g protein) plus other foods easily meets this requirement.
What are the main health benefits of moong dal?
Key Benefits:
- Easy Digestion: Lightest pulse, suitable for all ages including infants and elderly
- High-Quality Protein: 7g per serving, complete protein when paired with grains
- Blood Sugar Control: Low GI (30-35) prevents glucose spikes
- Weight Management: Low calorie, high satiety, supports fat loss
- Heart Health: Lowers cholesterol, provides potassium, zero cholesterol
- Digestive Health: 4g fiber supports regularity and gut microbiome
- Pregnancy Nutrition: Rich in folate for fetal development
- Energy Production: B vitamins, iron, and steady carb release
Is moong dal easy to digest?
Yes, moong dal is the most easily digestible pulse, making it suitable for everyone from infants to elderly.
Why it's easy to digest:
- Split and hulled - removes complex outer layer
- Low in oligosaccharides (sugars that cause gas)
- Cooks quickly - breaks down easily
- Light and sattvic in Ayurveda
Recommended for:
- Infants during weaning (6+ months)
- Elderly with weak digestion
- Post-surgery or illness recovery
- Digestive issues (IBS, IBD)
- Ayurvedic cleansing diets
Best preparation for digestion: Cook well until soft, add hing (asafetida), cumin, and ginger. Avoid heavy tempering with excess oil or spices.
When is the best time to eat moong dal?
Moong dal is suitable for any meal due to its easy digestibility and balanced nutrition.
Timing by goal:
- Weight Loss: Dinner (light, easy to digest, prevents late-night hunger). Also good for lunch.
- Muscle Gain: Lunch with rice for complete protein and energy. Also post-workout.
- Diabetes: Include in 2 meals daily - lunch and dinner. Pair with vegetables.
- Digestive Issues: All meals - breakfast (as khichdi), lunch, and dinner.
- Pregnancy: 2-3 times daily for folate and protein needs.
Traditional wisdom: Ayurveda recommends moong dal for dinner as it's "laghu" (light) and won't disturb sleep or digestion.
How to cook moong dal for maximum nutrition?
Healthiest cooking methods:
- Pressure cooking: Preserves nutrients, cooks quickly (3-4 whistles)
- Boiling: Simple, retains most nutrients (cook 20-25 minutes until soft)
- Avoid: Deep frying dal wadis reduces nutritional value
Nutritious preparation:
- Rinse dal 2-3 times before cooking
- No soaking needed (unlike other dals)
- Cook with turmeric for anti-inflammatory benefits
- Temper with cumin, hing, curry leaves (aids digestion)
- Add vegetables (spinach, tomatoes, carrots) for micronutrients
- Use 1 tsp oil/ghee maximum (avoid excess fat)
- Add lemon juice at end for vitamin C and iron absorption
Avoid: Excess oil (more than 2 tsp per serving), heavy cream, fried toppings.
Can I eat moong dal every day?
Yes, moong dal can be eaten daily - it's safe and beneficial for regular consumption.
Daily consumption guidelines:
- General health: 100-200g per meal, 1-2 times daily
- Weight loss: 150-200g per meal, 2 times daily
- Diabetes: 150-200g per meal, 2-3 times daily
- Muscle gain: 200g per meal, 2 times daily with rice
- Pregnancy: 150-200g, 2-3 times daily for folate
Why daily consumption is beneficial:
- Complete protein source
- Low GI supports stable blood sugar
- High fiber improves gut health
- Easy digestion without strain
- Affordable, sustainable protein
Variety tip: Alternate with other dals (masoor, toor, chana) for nutrient diversity, but moong dal can safely be your primary dal.
