Does Moong Dal Snack Have Protein? Your Complete Nutritional Guide

December 10, 2025 •

5 min read

A 100-gram serving of raw moong dal contains approximately 24g of protein, making it a nutritional powerhouse. This confirms that moong dal is indeed a great source of plant-based protein, and when prepared correctly, a moong dal snack can contribute significantly to your daily intake.

Quick Summary

Moong dal snacks offer a notable source of plant-based protein, with the total nutritional value varying based on preparation method. Healthier techniques like sprouting or baking help retain maximum benefits.

Key Points

High Protein Content: Raw, uncooked moong dal contains roughly 24g of protein per 100g, making it a powerful plant-based source.
Preparation Matters: Cooking and sprouting can dilute the protein percentage by weight due to water absorption, so cooked or sprouted snacks have less protein per 100g compared to dry dal.
Sprouting Enhances Bioavailability: While protein percentage drops, sprouting increases the digestibility and bioavailability of nutrients, including protein, and boosts Vitamin C levels.
Homemade vs. Commercial: Homemade moong dal snacks allow you to control oil and sodium levels, making them a healthier choice than often deep-fried and heavily processed commercial alternatives.
More than Just Protein: Beyond its protein, moong dal is rich in fiber, B vitamins, and minerals, which support digestion, heart health, and weight management.
Avoid Deep-Frying: Opt for healthier cooking methods like steaming, baking, or air-frying to retain the snack's nutritional value and avoid excess fat and calories.
A Versatile Ingredient: Moong dal can be used to make a wide variety of healthy snacks, including cheela (pancakes), sprouts salad, and tikkis.

Moong Dal's Protein Power: The Nutritional Breakdown

Moong dal, also known as split green gram or mung beans, is a staple in many cuisines, particularly Indian, and is celebrated for its impressive nutritional profile. For those seeking plant-based protein, this versatile legume offers a powerful solution. However, understanding how much protein you are actually consuming depends heavily on the form of moong dal and how it's prepared. Raw, uncooked moong dal boasts a high protein concentration, providing about 24g per 100g serving. This raw form is what gives moong dal its reputation as a protein powerhouse. Once cooked, the water absorption dilutes the nutrient density, meaning a 100g serving of cooked moong dal will have a lower protein percentage, typically around 4.8g. The key takeaway is that while the total protein amount per serving changes with preparation, the underlying protein quality of the dal remains high, contributing to muscle repair, satiety, and overall health.

The Impact of Preparation on Protein Content

How you prepare your moong dal snack directly influences its final nutritional value. For instance, creating sprouts from whole green moong dal is a popular method. Sprouting involves soaking the whole beans until they germinate. This process increases the bioavailability of nutrients, including certain vitamins and antioxidants. However, because the beans absorb water, a 100g serving of raw sprouts contains less protein by weight—about 3g—compared to the dry dal. This is because the weight of the water is now factored in. While the percentage of protein decreases, the overall nutritional quality improves due to enhanced digestibility and a boost in other micronutrients like Vitamin C.

Contrast this with deep-frying. Many commercial moong dal snacks are deep-fried, resulting in a crispy texture but adding significant unhealthy fats and sodium. This can transform a healthy protein source into a less desirable, calorie-dense snack. Healthier alternatives include steaming (like in dhokla), baking, or air-frying, which provide crunch without the excess fat. Opting for methods that use minimal oil or rely on steaming helps retain the snack’s healthy profile.

Homemade vs. Commercial Moong Dal Snacks: A Nutritional Comparison


Feature	Homemade Moong Dal Snacks	Commercial Moong Dal Snacks
Protein Content	Can be optimized by using high-protein additions like paneer or vegetables.	Varies widely; often mixed with other fillers and seasonings.
Fat Content	Significantly lower, as you can control the amount and type of oil used (e.g., olive oil, ghee).	Often deep-fried in high-calorie, unhealthy oils.
Sodium Content	Fully controlled, allowing for low-sodium options.	Typically high to enhance flavor and preserve shelf life.
Processing	Minimal processing preserves nutrients. Sprouting can further enhance nutrient bioavailability.	Heavy processing can strip away some nutritional value.
Additives	Generally free from preservatives, artificial flavors, and colors.	May contain added preservatives and artificial seasonings.

Popular Protein-Rich Moong Dal Snacks

Moong Dal Cheela (Pancakes): A savory and filling pancake made from a batter of ground moong dal. It's a fantastic high-protein breakfast or snack option that can be customized with various vegetable fillings.
Sprouted Moong Dal Salad: A fresh and nutritious salad made with raw sprouts, chopped onions, tomatoes, and a squeeze of lemon juice. It maximizes the bioavailability of nutrients and is a perfect light, high-protein bite.
Moong Dal Tikkis (Patties): Delicious pan-fried patties made from soaked moong dal, spices, and sometimes paneer for an extra protein boost. They have a crispy exterior and soft interior.
Moong Dal Chaat: A quick and easy snack where boiled moong dal is mixed with chopped vegetables, spices, and a tangy dressing. It's a low-fat, protein-rich option.
Moong Dal Namkeen: A crunchy, savory dry snack made from moong dal. For a healthier version, it can be air-fried or baked at home instead of deep-fried.

Health Benefits Beyond Protein

In addition to being a stellar source of protein, moong dal offers numerous other health benefits:

Aids Digestion: It is high in dietary fiber, which promotes regular bowel movements and supports overall digestive health. Moong dal is also known for being easy to digest, which is why it's often recommended during illness.
Manages Blood Sugar: With a low glycemic index, moong dal helps regulate blood sugar levels by providing a slow and steady release of glucose into the bloodstream.
Supports Weight Management: The high protein and fiber content promote satiety, keeping you feeling full for longer and reducing overall calorie intake.
Boosts Heart Health: Moong dal contains heart-healthy nutrients like potassium and magnesium, which help regulate blood pressure and reduce cholesterol levels.
Rich in Micronutrients: This legume is packed with essential vitamins and minerals, including B vitamins (especially folate), iron, magnesium, and potassium.

How to Maximize the Protein in Your Moong Dal Snack

To get the most protein and nutritional value from your moong dal snacks, consider these tips:

Combine with Other Proteins: Pair your moong dal snack with other protein sources, such as paneer, yogurt-based dips, or nuts, to increase the overall protein content.
Opt for Sprouting: While it lowers protein percentage by weight, sprouting boosts bioavailability, meaning your body can use the nutrients more effectively.
Choose Healthy Cooking Methods: Avoid deep-frying. Instead, choose to bake, air-fry, or pan-roast your moong dal snacks to minimize unhealthy fats.
Control Portion Sizes: Moong dal is nutrient-dense, so moderate portion sizes are key to fitting it into a balanced diet, especially for store-bought versions high in sodium.
Ensure Proper Soaking and Cooking: Properly soaking the dal before cooking not only reduces cooking time but also makes it easier to digest and helps prevent gas or bloating.

Conclusion: A Crunchy, Protein-Rich Snack Choice

In conclusion, moong dal snacks are an excellent source of plant-based protein, whether you're a vegetarian, vegan, or simply looking to diversify your snack options. The protein content varies based on preparation, but the fundamental nutritional value is consistently high. By choosing healthier cooking methods like sprouting or air-frying and opting for homemade versions over heavily processed commercial ones, you can maximize the health benefits while satisfying your craving for a crunchy, flavorful treat. With its blend of protein, fiber, and essential minerals, a moong dal snack is a smart and nutritious addition to any diet. For more dietary guidelines on healthy eating, refer to resources from reputable organizations like the World Health Organization (WHO).

Frequently Asked Questions

Moong dal is a complete protein source in its whole form, containing all nine essential amino acids. However, as a snack, it's best paired with other foods, like grains, to ensure a balanced intake of all essential amino acids throughout the day.

Sprouting increases the digestibility and nutrient bioavailability of moong dal, meaning your body can absorb more of the protein. While the protein content per 100g decreases due to water weight, sprouting enhances overall nutritional value, including higher vitamin C levels.

Homemade moong dal snacks are generally healthier because you can control the ingredients and cooking method. Commercial versions are often deep-fried and high in sodium and preservatives, which can negate the health benefits of the dal itself.

Yes, moong dal snacks can support weight loss due to their high protein and fiber content, which promotes satiety and reduces overeating. The low glycemic index also prevents blood sugar spikes that can lead to cravings.

For individuals with a sensitive stomach, consuming large amounts of moong dal, especially if not soaked or cooked properly, can lead to gas or bloating. Soaking the dal overnight and starting with smaller portions can help mitigate this effect.

A sprouted moong dal salad or a protein-rich moong dal cheela are excellent post-workout options. Combining moong dal with other protein sources like paneer or yogurt in tikkis or curries is also beneficial for muscle recovery and growth.

The protein content is very similar between whole green moong dal and split yellow moong dal, both offering approximately 24g of protein per 100g in their raw state. The main difference lies in the fiber content, with whole green moong dal having more due to its skin.

For a crunchy, healthy snack, you can air-fry or bake soaked and seasoned moong dal instead of deep-frying. Soaking and then pan-roasting the dal until it becomes crispy is another method to achieve a similar texture with less oil.