Calorie Breakdown for a Standard Cup of Cooked Moong
For those monitoring their nutritional intake, understanding the calorie content of staples like moong is essential. A single cup of cooked moong, prepared by simply boiling the beans in water without added salt, contains approximately 212 calories. The majority of these calories come from complex carbohydrates and protein, with a minimal amount from fat.
Nutritional Components of 1 Cup Cooked Moong
While calories are a key metric, the full nutritional profile paints a more complete picture of moong's health benefits. Here's what you can expect in a standard 1-cup serving:
- Protein: About 14.2 grams, making it an excellent source of plant-based protein.
- Fiber: Approximately 15.4 grams of dietary fiber, which is over half the recommended daily intake for many adults. Fiber aids digestion and helps promote a feeling of fullness.
- Carbohydrates: Roughly 38.8 grams, primarily complex carbs that provide sustained energy.
- Fat: A very low 0.8 grams, making it an almost fat-free food.
- Micronutrients: A powerhouse of vitamins and minerals, including significant amounts of folate (nearly 80% of daily needs), potassium, magnesium, iron, zinc, and B-vitamins like thiamin and pantothenic acid.
How Cooking and Ingredients Alter Calorie Content
The final calorie count of your moong dish depends heavily on how it is prepared and what is added during cooking. While the 212-calorie figure represents plain, boiled moong, many traditional recipes significantly increase this value. For example, adding oil, ghee, or coconut milk can dramatically raise the fat and calorie content.
Here are some common moong preparations and their estimated calorie ranges per cup:
- Moong Dal Tadka: Often includes tempering spices in oil or ghee. Calorie content can range from 150-200 calories per cup, depending on the amount of fat added.
- Moong Dal Khichdi: A rice and lentil dish cooked with spices and often fat. This comforting meal can contain 250-300 calories per cup.
- Moong Dal Curry: Cooked with tomatoes, onions, spices, and sometimes coconut milk, leading to an estimated 200-250 calories per cup.
- Moong Dal Halwa: A rich, indulgent dessert made with ground moong dal, ghee, sugar, and nuts. This is a high-calorie treat, often containing 300-500 calories per serving.
- Sprouted Moong Salad: Fresh sprouts with a light dressing typically fall on the lower end of the calorie spectrum, around 150-200 calories per cup, depending on added seeds or oil.
Comparison with Other Legumes
To put moong's nutritional value in context, here's a comparison of the calorie content and macronutrients for 1 cup of different cooked legumes, all prepared without added salt:
| Legume | Calories | Protein (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| Moong (Mung Beans) | ~212 | 14.2 | 15.4 | 0.8 |
| Lentils | ~230 | 17.9 | 15.6 | 0.8 |
| Black Beans | ~227 | 15.2 | 15 | 0.9 |
| Kidney Beans | ~215 | 13.4 | 13.1 | 0.9 |
| Chickpeas (Garbanzo Beans) | ~269 | 14.5 | 12.5 | 4.2 |
This table illustrates that while moong offers a similar calorie count to many common legumes, its combination of high protein and exceptionally high fiber makes it a notable choice for digestive health and satiety.
Cooking Methods and Calorie Control
For those watching their caloric intake, opting for simple, low-fat cooking methods is key. Boiling or pressure cooking moong with water and minimal seasoning is the most direct way to control calories. This retains all the nutritional benefits without adding unnecessary fats. For extra flavor without the calories, consider using spices like turmeric, cumin, coriander, and ginger instead of oil-based tempering. The addition of fresh herbs, lemon juice, or a vegetable broth can also enhance the taste significantly. When preparing dishes like dal or curry, using a modest amount of healthy oil or swapping for a low-fat cooking spray can make a difference.
Conclusion
In summary, one cup of cooked moong contains a moderate approximately 212 calories, but this can vary depending on the preparation method and ingredients. Beyond its caloric value, moong is a nutritional powerhouse, packed with protein, fiber, and essential micronutrients like folate and potassium. By choosing mindful cooking techniques, you can harness the numerous health benefits of this versatile legume while easily managing your calorie intake. Whether you use it in a simple dal, a vibrant salad, or a wholesome khichdi, moong remains an excellent, nutrient-dense choice for any healthy diet. For more detailed nutritional breakdowns, resources like the USDA's FoodData Central are invaluable.
