Understanding the Caloric Content of Boiled Moong Dal
Understanding the nutritional value of your food is crucial for maintaining a balanced diet. For those managing their weight or simply tracking their intake, knowing the precise calorie count of staple foods is essential. Plain, boiled moong dal is a common and healthy ingredient, and its low-calorie profile makes it a diet-friendly option. The cooking process significantly alters the caloric density compared to its raw state. While 100 grams of raw moong dal can contain over 300 calories, the cooked version absorbs water, increasing its volume and reducing the per-gram caloric load.
Detailed Nutritional Breakdown of Boiled Moong Dal
Beyond just calories, boiled moong dal offers a robust nutritional profile that contributes to overall health. It is a fantastic source of plant-based protein and dietary fiber, which are vital for satiety and digestive health.
Nutrients per 100 grams of Plain, Boiled Moong Dal:
- Calories: Approximately 105 kcal
- Protein: ~7 grams
- Carbohydrates: ~19 grams
- Dietary Fiber: ~7.6 grams
- Fat: <1 gram
- Folate (Vitamin B9): ~159 mcg (40% of Daily Value)
- Manganese: ~0.3 mg (13% of Daily Value)
- Potassium: ~266 mg
- Magnesium: ~48 mg
- Iron: ~1.4 mg
This breakdown highlights why moong dal is considered a nutritious superfood. Its high fiber content helps with bowel regulation and aids in controlling blood sugar levels due to its low glycemic index. The rich vitamin and mineral content, especially folate, makes it beneficial for pregnant women and for general cell repair and energy production.
Factors Influencing the Calorie Count
The final calorie count of your moong dal dish can vary significantly depending on how it's prepared. While the base plain, boiled dal is low in calories, adding other ingredients can increase this figure. For example, a dal tadka, which involves tempering spices in oil or ghee, will have a higher fat and calorie content.
| Comparison Table: Plain vs. Prepared Moong Dal Calories | Preparation Method | Key Added Ingredients | Approximate Calories per 100g |
|---|---|---|---|
| Plain, Boiled Moong Dal | None | ~105 kcal | |
| Moong Dal Tadka | Ghee/oil, spices (cumin, chili, etc.) | ~119 kcal | |
| Moong Dal Khichdi | Rice, vegetables, ghee/oil | ~125–150+ kcal (varies) | |
| Dal Makhani | Cream, butter, spices | ~181 kcal |
This table illustrates the importance of being mindful of your additions, especially if you are tracking your caloric intake. A simple tempering can add a nominal amount of calories, while richer recipes with cream and butter can significantly increase the total.
Health Benefits of Incorporating Moong Dal into Your Diet
Including moong dal in your meals offers a range of health benefits that go beyond its low-calorie nature. Its high fiber and protein content contribute to a feeling of fullness, which can be a valuable tool for weight management by reducing overall food intake. The presence of antioxidants like vitexin and isovitexin helps combat oxidative stress, potentially lowering the risk of chronic diseases. Moong dal is also known for its low glycemic index, making it a good choice for those managing blood sugar levels.
For digestive health, the soluble fiber helps in regulating bowel movements and promoting a healthy gut microbiome. The legume's mineral profile, including magnesium and potassium, supports heart health by helping to manage blood pressure. Overall, moong dal is a powerful and accessible ingredient for enhancing your well-being through your diet.
Conclusion
In summary, 100 grams of plain, boiled moong dal contains approximately 105 calories, offering a low-fat, high-fiber, and high-protein addition to any meal. This nutritional powerhouse supports weight management, heart health, and digestion. While the plain version is the leanest, calories can increase with rich additives like ghee or cream. By understanding its nutritional profile and considering preparation methods, you can effectively incorporate moong dal into a balanced diet to meet your health goals. For more in-depth nutritional data and health advice on legumes, you can consult reputable sources like the National Institutes of Health (NIH).
Frequently Asked Questions
How does the cooking process affect moong dal's calorie count?
Boiling moong dal increases its volume by absorbing water, which dilutes the calorie density per gram. While 100g of raw dal is high in calories, 100g of cooked dal is much lower because the weight includes water.
Is moong dal good for weight loss?
Yes, moong dal is excellent for weight loss. Its high content of protein and dietary fiber promotes satiety, helping to reduce overall calorie consumption. It is also low in fat and has a low glycemic index, which aids in stable blood sugar levels and consistent energy.
What is the protein content in 100 grams of boiled moong dal?
About 7 grams of protein are in 100 grams of plain, boiled moong dal. This makes it a great plant-based source of protein for muscle repair and general body functions.
Is boiled moong dal easily digestible?
Yes, moong dal is known for being one of the most easily digestible dals. Its fiber content, which includes soluble and insoluble types, supports gentle bowel movements and can reduce issues like bloating.
How does moong dal compare to other lentils in calories?
Compared to many other cooked lentils, moong dal has a relatively lower calorie count. For example, 100g of cooked red lentils might contain around 116 kcal, while 100g of boiled moong dal is closer to 105 kcal.
Can moong dal be included in a diabetic-friendly diet?
Yes, moong dal is suitable for diabetic diets due to its low glycemic index (GI of 38). The combination of fiber and protein helps manage blood sugar levels by releasing glucose slowly into the bloodstream.
Does adding spices and tempering increase the calorie count?
Yes, adding a tadka, which involves tempering spices in oil or ghee, will increase the fat and calorie content of the final dish. The overall increase depends on the quantity and type of oil or fat used.
