How many calories in 200 grams of Boiled Moong?

November 22, 2025 •

2 min read

On average, a single cup of cooked moong dal, which is approximately 200 grams, contains around 212 calories, making it a highly nutritious yet relatively low-calorie meal option. This legume is a powerhouse of plant-based protein, dietary fiber, and essential minerals, making it a favorite in healthy diets.

Quick Summary

An average 200g serving of plain boiled moong dal provides about 212 calories, along with significant amounts of protein and dietary fiber. This makes it ideal for weight management and supporting digestive health due to its low-fat profile and dense nutrient content.

Key Points

Approximate Calorie Count: 200 grams of plain boiled moong dal contains roughly 212 calories.
High in Protein and Fiber: This serving provides about 14 grams of protein and over 15 grams of dietary fiber, promoting satiety and good digestion.
Low Fat Content: With less than 1 gram of fat per 200g, boiled moong is an excellent low-fat option for weight management.
Aids Weight Loss: Its high protein and fiber help control appetite, while its low glycemic index supports stable blood sugar levels.
Preparation Matters: Cooking method is crucial, as raw moong is significantly higher in calories per gram, and adding oil increases the total calorie count.
Rich in Micronutrients: Boiled moong is a great source of folate, potassium, magnesium, and iron.

Calorie Breakdown for 200g of Boiled Moong

A standard serving of 200 grams of boiled moong, roughly one cup, provides approximately 210 to 212 calories. This moderate calorie count is accompanied by significant nutritional value. Boiling alters the caloric density compared to the raw state; 200g of dry moong beans can have over 700 calories, while the cooked version absorbs water, increasing volume and lowering calories per gram. Calorie count can vary slightly based on using whole or split moong and if oil is added.

Detailed Nutritional Profile

Boiled moong is valued for its calorie count and robust nutritional profile. A 200g portion offers a balanced mix of macronutrients, vitamins, and minerals.

Macronutrient Analysis (per 200g)

Protein: Approximately 14.2 grams, a good plant-based source for muscle repair and satiety.
Carbohydrates: Around 38.8 grams, primarily complex carbohydrates for sustained energy.
Dietary Fiber: A significant 15.4 grams, vital for digestive health.
Fat: Less than 1 gram (around 0.8g), making it a low-fat protein option.

Key Vitamins and Minerals

Boiled moong dal is rich in micronutrients, including Folate (Vitamin B9), Potassium, Magnesium, Iron, and Zinc.

How Preparation Affects Calories

The preparation method significantly changes the final calorie count. The figures above are for plain, boiled moong dal. Consuming it plain and boiled is recommended for the lowest calorie count.

Comparing Cooking Methods

Plain Boiled: Approximately 212 calories for 200g.
Sprouted and Boiled: About 42 calories for 200g, while enhancing nutrients.
Curries and Tadkas: Adding oils and other ingredients increases calories; a simple dal tadka can add 100-200 calories per cup.

A Comparison of Moong Types (per 200g)


Nutritional Aspect	Raw Moong Beans	Plain Boiled Moong	Sprouted & Boiled Moong
Calories	~700 kcal	~212 kcal	~42 kcal
Protein	~48 g	~14.2 g	~4 g
Carbohydrates	~29 g (less water)	~38.8 g	~8 g
Dietary Fiber	~29 g	~15.4 g	~2 g

The Weight Loss Benefits of Boiled Moong

Boiled moong dal is beneficial for weight management. Its high protein content increases satiety, while rich fiber aids digestion and fullness. With a low glycemic index, it releases sugar slowly, helping stabilize blood sugar and minimize fat storage. It is nutrient-dense and low-calorie, making it efficient for weight loss diets.

For more on the comprehensive health benefits of moong dal, explore this detailed guide from Verywell Fit: Mung Beans: Nutrition Facts and Health Benefits.

Conclusion

In conclusion, 200 grams of plain boiled moong provides around 212 calories, making it a nutritious and fulfilling part of a balanced diet. Its high protein and fiber, low fat, and essential micronutrients make it an excellent choice for weight management, digestive health, and overall well-being. Controlling additions like oil helps maintain a lower calorie count while maximizing health benefits.

Frequently Asked Questions

200 grams of plain boiled moong has about 212 calories, while the same amount of raw moong beans would be much higher, containing approximately 700 calories. The boiling process and water absorption dramatically change the calorie density per gram.

Yes, boiled moong dal is excellent for weight loss. Its high protein and fiber content help you feel full for longer, reducing overall calorie intake. It is also low in fat and has a low glycemic index, helping with stable blood sugar levels.

Yes, adding ingredients like oil, ghee, or tempering spices will increase the total calorie count. For the lowest calorie count, it should be consumed plain and boiled.

Sprouted and boiled moong has a significantly lower calorie count (around 42 kcal per 200g) and an enriched nutritional profile compared to plain boiled moong.

Yes, moong dal is generally very easy to digest, especially when soaked before boiling. It is often recommended during illness or for those with sensitive digestive systems.

A 200-gram serving of plain boiled moong contains approximately 14.2 grams of protein, making it a valuable source of plant-based protein.

Yes, as a nutrient-rich and easy-to-digest food, moong dal can be included in your daily diet as part of a balanced meal plan.