Can We Get Protein From Moong Dal? A Comprehensive Guide

November 28, 2025 •

4 min read

With approximately 24 grams of protein per 100 grams in its raw form, moong dal stands out as a significant plant-based protein source. In vegetarian and vegan diets, this versatile legume offers a substantial boost to daily protein intake, contributing to muscle repair, growth, and overall bodily function. This guide explores how to leverage the protein power of moong dal for a healthy diet.

Quick Summary

Moong dal is a great source of plant-based protein, providing a substantial amount of protein per serving. It is, however, an incomplete protein, lacking sufficient methionine, but this can be easily supplemented by combining it with grains like rice to form a complete protein meal.

Key Points

High Protein Content: Raw moong dal contains approximately 24 grams of protein per 100-gram serving, making it a rich plant-based source.
Incomplete Protein Profile: On its own, moong dal is slightly deficient in the essential amino acid methionine.
Complementation with Grains: Combining moong dal with grains like rice creates a complete protein, ensuring all nine essential amino acids are consumed.
Sprouting Boosts Nutrients: Sprouting moong dal increases its protein quality and overall nutrient content, making it easier to digest.
Excellent for Digestion and Weight Loss: The high fiber and protein promote satiety and aid in weight management and digestive health.
Versatile and Delicious: Moong dal can be used in numerous recipes, from traditional dal and khichdi to modern snacks like cheela and salads, for a tasty protein boost.

The Nutritional Power of Moong Dal

Moong dal, also known as mung bean, is a staple in many cuisines worldwide, particularly in the Indian subcontinent. Its mild flavor and quick cooking time make it a popular and nutritious ingredient. Beyond its versatility, moong dal is celebrated for its impressive nutritional profile, especially its high protein content. In its raw form, a 100-gram serving typically contains around 24 grams of protein, a significant amount for any plant-based food. This makes it a valuable asset for vegetarians, vegans, and anyone looking to diversify their protein sources.

Is Moong Dal a Complete Protein?

While moong dal is rich in protein, it is not considered a 'complete' protein on its own. A complete protein contains all nine essential amino acids that the human body cannot produce and must obtain from food. Moong dal is slightly deficient in the sulfur-containing amino acid methionine. However, this is not a major issue and is easily overcome with simple dietary strategies. By pairing moong dal with other foods, you can create a complete protein profile. For instance, the classic combination of dal and rice is a perfect example, as rice provides the methionine that moong dal lacks, resulting in a balanced and complete protein meal.

Maximizing Protein from Moong Dal

To get the most protein and other nutrients from moong dal, preparation methods play a key role. Soaking and sprouting are two highly effective techniques:

Soaking: Soaking moong dal overnight helps to break down phytic acid, an anti-nutrient that can hinder the absorption of minerals like iron, zinc, and calcium. This process also makes the dal easier to digest.
Sprouting: Sprouting is an excellent way to boost the nutritional value of moong dal. The process increases the protein content and enhances the bioavailability of essential amino acids. Sprouted moong dal is also a great source of Vitamin C and K.

Moong Dal vs. Other Dals for Protein

While many lentils are good protein sources, moong dal is often a top contender. The following table compares the protein content of various common dals, based on average raw per 100g values:


Dal Type	Protein per 100g (Raw)	Key Nutritional Notes
Moong Dal (Mung Bean)	~24g	Light, easy to digest; good source of vitamins B and fiber.
Urad Dal (Black Gram)	~26g	Slightly higher protein content but can be harder to digest for some.
Chana Dal (Split Chickpeas)	~22g	Rich in protein and fiber, with a nutty flavor.
Toor Dal (Pigeon Pea)	~12g	Lower in protein compared to moong, but also rich in iron and folate.
Masoor Dal (Red Lentil)	~9g	One of the most digestible dals, though with less protein than moong.

Health Benefits of Moong Dal Protein

Incorporating moong dal into your diet offers a host of health benefits beyond just protein. Its combination of protein, fiber, and low-fat content contributes to several key areas of wellness:

Weight Management: The high fiber and protein content of moong dal promote satiety, helping you feel fuller for longer and reducing overall calorie intake.
Heart Health: Studies suggest that regular consumption of moong dal, which contains potassium and magnesium, may help regulate blood pressure and lower cholesterol levels.
Digestive Health: The dietary fiber in moong dal supports a healthy digestive system, aiding in regular bowel movements and preventing constipation. Soaked and sprouted moong dal is especially gentle on the stomach.
Muscle Maintenance: For fitness enthusiasts and athletes, the protein in moong dal is crucial for muscle repair and growth after workouts.

Delicious and Protein-Packed Moong Dal Recipes

There are countless ways to enjoy moong dal and reap its protein benefits. Here are a few popular and healthy ideas:

Moong Dal Cheela: A savory pancake made from moong dal batter, often served with chutney. It's a quick and easy, high-protein breakfast.
Sprouted Moong Salad: A refreshing and nutrient-dense salad made with sprouted moong dal, chopped onions, tomatoes, cucumbers, and a zesty lemon dressing. This requires no cooking and is a great source of protein and vitamins.
Moong Dal Khichdi: A comforting and easily digestible meal made with moong dal and rice, often seasoned with mild spices. The combination of dal and rice provides a complete protein.

Conclusion

Yes, we can absolutely get protein from moong dal, and a significant amount at that. This legume is a nutritional powerhouse, providing a rich source of plant-based protein, dietary fiber, vitamins, and minerals. While it's an incomplete protein on its own, combining it with grains like rice effectively completes its amino acid profile, making it an incredibly valuable and healthy part of a balanced diet. Whether you enjoy it sprouted in a salad or cooked in a traditional curry, moong dal is a delicious and accessible way to boost your protein intake.

Frequently Asked Questions

Moong dal is a great protein source, but its quality varies compared to other pulses. For instance, urad dal may have slightly more protein, while masoor dal is easier to digest. Moong dal is often considered superior for its easy digestibility and balanced nutrient profile.

The protein content in a bowl of cooked moong dal depends on the amount of raw dal used and the cooking method. A 100g serving of raw moong dal contains about 24g of protein, while the same amount cooked (which adds water and volume) would have a lower concentration per gram. A typical cup of cooked dal contains around 10-15 grams of protein.

Soaking moong dal does not increase its total protein content. However, it does break down anti-nutrients like phytic acid, which allows for better absorption of protein and other minerals by the body.

Sprouting moong dal increases the bioavailability of its protein and essential amino acids, making them easier for the body to absorb. It also boosts other nutrients, such as Vitamin C.

In its raw form, moong dal is calorie-dense, with around 330-350 kcal per 100g. However, once cooked, the calorie content per serving reduces significantly due to the addition of water. It is a low-fat and high-fiber food that promotes satiety, making it suitable for weight management.

Vegetarians can make moong dal a complete protein by combining it with a food that contains the missing amino acid, methionine. The simplest way is to eat it with grains like rice, creating the classic dal-chawal combination.

Yes, incorporating moong dal into your daily diet is safe and beneficial. Its high protein and fiber content, combined with its easy digestibility, make it an excellent choice for regular consumption. Just be sure to prepare it properly and pair it with other foods to ensure a balanced intake of nutrients.