Understanding the Calorie Count in Boiled Moong
Knowing the caloric content is essential for managing your diet. Boiled moong, or green gram, is a nutritious, low-calorie food. The precise calorie count can vary with preparation, but a 100-gram serving typically has between 105 and 110 kcal when boiled in plain water without added fats or salt.
Factors Affecting Calorie Count
Adding ingredients like cooking oil for tempering (tadka) or other fatty elements significantly increases the total calories. The type of moong (whole green vs. split yellow) and whether it is sprouted before boiling also influence the nutritional profile and calorie count.
The Health Benefits of Boiled Moong
Boiled moong is a nutritional powerhouse. Its high fiber content, including pectin, supports digestive health and regularity. The combination of fiber and protein promotes satiety, helping with appetite control and weight management.
A Nutritious Addition to Your Diet
- Rich in Plant-Based Protein: It's an excellent source of protein, particularly for vegetarians and vegans, crucial for muscle health.
- Packed with Vitamins and Minerals: Contains essential nutrients like folate, manganese, magnesium, phosphorus, iron, and B vitamins.
- Supports Heart Health: Potassium, magnesium, and fiber content help regulate blood pressure and cholesterol.
- Helps Manage Blood Sugar: Its low glycemic index helps stabilize blood sugar levels.
- High in Antioxidants: Contains antioxidants that help protect against chronic diseases.
Calorie and Nutrition Comparison: Boiled Moong vs. Other Pulses
Here's a comparison of the calorie and nutrient content of 100g servings of various boiled pulses (without added oil or salt):
| Pulse Type | Calories (Approx. per 100g) | Protein (Approx. per 100g) | Fiber (Approx. per 100g) |
|---|---|---|---|
| Boiled Moong (Green Gram) | 105-110 kcal | 7-8 g | 7-8 g |
| Boiled Masoor Dal (Red Lentil) | 116 kcal | 9 g | ~8 g |
| Boiled Chickpeas (Garbanzo Beans) | 164 kcal (approx.) | 8.9 g (approx.) | 7.6 g (approx.) |
| Boiled Brown Lentils | 96 kcal | 6.6 g | ~7.3 g (approx.) |
Simple Tips for Cooking and Incorporating Boiled Moong
To keep your boiled moong low in calories, minimize oil usage. Some tips include:
- Soak First: Soaking reduces cooking time and improves digestibility.
- Pressure Cook: A quick way to cook moong until soft.
- Water for Tempering: Use water instead of oil to temper spices.
- Flavor with Herbs: Add coriander or lemon juice for flavor without extra calories.
- Serve with Veggies: Combine with steamed vegetables or salad for a balanced meal.
Conclusion
So, how many calories does a boiled moong have? Approximately 105-110 calories per 100g serving. This makes it an excellent choice for a healthy diet, offering a blend of low calories, high protein, and fiber. Its digestibility and versatility support weight management, gut health, and overall balanced nutrition. For further nutritional details on legumes, the USDA FoodData Central website is a great resource.
