Moong dal, also known as yellow split lentils or mung beans, is a staple in many cuisines, particularly in South Asia. Valued for its delicate flavor, quick cooking time, and high nutritional content, it is a favorite for healthy meals. When it comes to tracking your dietary intake, knowing the specific calorie count of your portion is crucial. A standard serving of 200 grams of cooked moong dal provides a substantial amount of energy and nutrients without being overly high in calories.
Calorie and Macronutrient Breakdown
For a 200-gram serving (roughly one cup) of cooked moong dal, the nutritional profile is impressive. The calorie count is low, especially considering the high levels of protein and fiber that promote satiety.
- Calories: Approximately 212 kcal
- Protein: About 14 grams
- Carbohydrates: Roughly 38 grams
- Dietary Fiber: A notable 15 grams
- Fat: Less than 1 gram, making it a very low-fat option
This balance of macronutrients makes moong dal an excellent choice for weight management, providing sustained energy from complex carbohydrates while keeping you full due to the high fiber and protein content. The virtually fat-free nature of plain cooked moong dal is a significant advantage for those monitoring their fat intake.
Factors Influencing the Final Calorie Count
It is important to remember that the 212-calorie figure applies to moong dal that is boiled without added oil or seasoning. In a typical home-cooked meal, extra ingredients are often added, which will increase the total calorie count. Here are some common additions and their impact:
Impact of 'Tadka'
'Tadka' or 'tempering' is a popular cooking technique used to enhance the flavor of dal. It involves heating oil or ghee (clarified butter) and frying spices like cumin seeds, mustard seeds, and garlic. Adding just one teaspoon of ghee or oil can add approximately 40-50 calories to the dish. The final calorie count will depend on the quantity of oil or ghee used, and whether additional ingredients like onions or spices are also cooked in the fat.
Cooking with Other Ingredients
Moong dal is often cooked with vegetables, rice (to make khichdi), or even coconut milk in certain regional dishes. These additions contribute to the overall calorie and nutrient profile. For example, a dish like Moong Dal Khichdi might contain 250-300 calories per cup due to the inclusion of rice and other ingredients. For the most accurate calorie count, you must account for all ingredients in your specific recipe.
Comparing Moong Dal to Other Lentils
Moong dal is often compared to other popular lentils. While all legumes offer great nutritional value, there are subtle differences in their macronutrient and mineral content. Here's a comparison based on approximate per-200g cooked values, though figures can vary by specific source.
| Nutrient | Moong Dal (200g cooked) | Toor Dal (200g cooked) | Masoor Dal (200g cooked) |
|---|---|---|---|
| Calories | ~212 kcal | ~213 kcal | ~333 kcal |
| Protein | ~14g | ~14.4g | ~14g |
| Carbohydrates | ~38g | ~36.6g | ~52g |
| Dietary Fiber | ~15g | ~6g | ~16g |
| Fat | <1g | ~1g | ~1.6g |
Note: These are approximations and can vary based on water content and preparation methods.
Health Benefits of Moong Dal
Beyond its favorable calorie count, moong dal offers numerous health benefits due to its rich nutrient profile:
- Promotes Digestive Health: The high soluble and insoluble fiber content aids in digestion and helps prevent constipation.
- Aids in Weight Management: The combination of protein and fiber helps you feel full and satisfied for longer, reducing overall calorie intake.
- Supports Heart Health: Rich in potassium and magnesium, moong dal helps maintain normal blood pressure. Its fiber also helps lower LDL (bad) cholesterol levels.
- Manages Blood Sugar: Moong dal's low glycemic index ensures a slow and steady release of glucose into the bloodstream, making it suitable for individuals with diabetes.
- Boosts Immunity: Key nutrients like zinc and iron support a strong immune system.
- Provides Antioxidants: Contains antioxidants such as flavonoids that fight off damaging free radicals in the body.
- Strengthens Bones: Minerals like magnesium and phosphorus contribute to bone density.
For more in-depth information on the health benefits of moong beans, consider exploring reliable nutritional resources like Healthline's article on mung beans.
Conclusion
In summary, 200 grams of plain, cooked moong dal contains approximately 212 calories, along with about 14 grams of protein and 15 grams of dietary fiber. This makes it an exceptionally healthy and low-fat food choice for anyone looking to manage their weight or simply enhance their diet with a nutrient-rich legume. While additions like oil or tempering will increase the final calorie count, moong dal remains a versatile and wholesome base for a variety of nutritious dishes.
