How many calories and protein are in moong dal?

November 3, 2025 •

2 min read

Raw moong dal, a staple in many cuisines, contains approximately 330-350 kcal and 24g of protein per 100g. This nutrient-rich legume is celebrated for its versatility and impressive health benefits.

Quick Summary

This article provides a comprehensive overview of the nutritional profile of moong dal, detailing the calorie and protein content for raw, cooked, and sprouted versions. It also highlights moong dal's numerous health benefits.

Key Points

Raw vs. Cooked Nutrition: Raw moong dal contains approximately 330-350 kcal and 24g protein per 100g, while cooked moong dal has about 105 kcal and 7g protein per 100g due to water absorption.
High in Plant-Based Protein: Moong dal is a rich source of plant-based protein, making it ideal for vegetarian and vegan diets.
Excellent Source of Fiber: With high dietary fiber content, moong dal aids digestion and helps with weight management by promoting satiety.
Low Glycemic Index: The low GI of moong dal helps regulate blood sugar levels, making it suitable for individuals with diabetes.
Easily Digestible: Soaking and cooking moong dal makes it easier to digest compared to many other legumes, making it a good choice for those with sensitive stomachs.
Nutrient-Dense: Beyond protein and fiber, moong dal is packed with essential nutrients like B vitamins, magnesium, potassium, and iron.

Moong dal, also known as mung beans, is a small but mighty legume that serves as a cornerstone of Indian cuisine. Valued for its gentle flavor and easy digestibility, it is a nutritional powerhouse for both vegetarians and vegans. The nutritional content, including calories and protein, varies depending on the preparation method, such as raw, cooked, or sprouted.

Nutritional Breakdown of Moong Dal

Understanding the nutritional content of moong dal requires distinguishing between its raw and cooked forms. Cooking significantly alters the calorie density and weight due to water absorption, while the total nutritional value remains largely consistent.

Raw Moong Dal (per 100g)

In its dry, uncooked form, moong dal is highly concentrated with nutrients. For every 100g of raw moong dal, you can expect approximately:

Calories: 330–350 kcal.
Protein: 24g.
Carbohydrates: 60g.
Fiber: 8g.
Fat: 1g.

Cooked Moong Dal (per 100g)

When cooked, moong dal absorbs water, which increases its weight and volume and dilutes nutrient concentration per 100g. A 100g serving of cooked moong dal contains approximately:

Calories: 105 kcal.
Protein: 7g.
Carbohydrates: 19g.
Fiber: 7.6g.
Fat: Less than 1g.

Sprouted Moong Dal (per 100g)

Sprouting moong dal enhances nutrient bioavailability and increases antioxidant levels and vitamins C and K. The protein concentration per 100g of fresh sprouts may decrease to around 3-4g due to added water.

Health Benefits of Moong Dal

Moong dal's rich nutrient profile offers numerous health benefits:

Aids Weight Management: High fiber and protein promote satiety.
Supports Digestive Health: Fiber regulates bowel movements and feeds gut bacteria.
Regulates Blood Sugar: Low glycemic index prevents blood sugar spikes.
Boosts Heart Health: Minerals and fiber help regulate blood pressure and lower LDL cholesterol.
Provides Antioxidant Protection: Antioxidants fight oxidative stress.

Moong Dal vs. Other Dals: A Nutritional Comparison

Here is a comparison of the approximate nutritional values of raw moong dal with masoor dal and toor dal per 100g.


Nutrient	Moong Dal	Masoor Dal	Toor Dal
Calories (kcal)	330-350	~358	~343
Protein (g)	~24	~24.3	~22.3
Fiber (g)	~8	~10	~15.5
Digestibility	Very high	High	Moderate
Key Vitamins	B vitamins (especially folate)	Iron	Folic acid

How to Prepare and Incorporate Moong Dal

Moong dal is versatile and can be used in various dishes. Preparation is simple:

Classic Dal: Boiled and tempered with spices.
Sprouted Salad: Tossed with vegetables.
Protein-Packed Chilla: Savory pancake batter.
Nutritious Khichdi: Combined with rice and vegetables.
Healthy Soup: Light and flavorful.

Maximizing Nutrition from Moong Dal

To maximize the benefits:

Soaking improves digestibility.
Sprouting increases nutrients.
Pair with grains for complete protein.
Limit high-calorie preparations like halwa or fried snacks.

Conclusion

Moong dal is a highly nutritious legume, offering approximately 330-350 kcal and 24g of protein per 100g in raw form. Its versatility and health benefits, from weight management to heart health, make it a valuable addition to a balanced diet. Various preparation methods allow you to tailor its benefits to your needs.

For more detailed nutritional information and recipe ideas, check out the resources at Healthline.

Frequently Asked Questions

Yes, moong dal is considered high in protein for a plant-based source, offering about 24g of protein per 100g in its raw form.

The calorie count of moong dal decreases significantly per 100g after cooking because the dal absorbs water, which increases its weight and volume. A 100g serving of cooked moong dal has about 105 kcal, compared to 330-350 kcal for raw.

Yes, moong dal is excellent for weight loss. Its high fiber and protein content promote satiety, helping to reduce overall calorie intake and control hunger pangs.

Moong dal refers to the split and hulled mung beans, whereas mung beans are the whole, green version. Both come from the same legume, but moong dal cooks faster and is easier to digest.

Yes, sprouted moong dal is a popular, nutrient-rich option. Sprouting increases antioxidant levels and enhances the bioavailability of certain nutrients.

Moong dal is one of the easiest lentils to digest, especially when cooked or sprouted. It is often recommended for those with sensitive stomachs or during illness.

To increase protein, you can pair moong dal with a cereal like rice (as in khichdi) to form a complete protein. For snacks, try stuffing moong dal chilla with paneer or adding sprouted moong dal to salads.