Core Calorie Count: How Many Calories in 50 Grams of Boiled Moong?
For anyone monitoring their calorie intake, understanding the numbers is crucial. A standard 50-gram serving of boiled moong, also known as mung beans, contains approximately 53 calories. This figure is based on cooked, mature seeds without added fat. The calorie count can vary slightly depending on whether salt was added during the boiling process, but the core caloric value remains consistently low. For reference, this is a small and easily digestible portion, making it a perfect component of a balanced meal plan, especially for those aiming to manage their weight.
Factors Influencing Calorie Content
It's important to differentiate between raw and cooked moong dal. Raw moong dal is significantly more calorie-dense by weight because it lacks the added water content. When you boil 50 grams of raw moong dal, the final cooked weight increases dramatically as the beans absorb water, yet the total calorie count from that original 50g portion remains the same. If measuring your portion after cooking, remember that 50 grams of cooked dal will have far fewer calories than 50 grams of raw dal.
A Detailed Nutritional Profile for 50g Boiled Moong
While the calorie count is a key metric, the full nutritional profile of moong dal is what makes it so beneficial. For a 50-gram serving of boiled moong, you can expect the following macronutrient breakdown:
- Protein: Approximately 4 grams
- Carbohydrates: Around 10 grams
- Dietary Fiber: Roughly 4 grams
- Fat: Less than 0.5 grams
Micronutrient Highlights
Beyond the macros, boiled moong is a treasure trove of vitamins and minerals:
- Folate (Vitamin B9): Crucial for cell growth and metabolism.
- Manganese: An essential mineral involved in energy production and antioxidant functions.
- Magnesium: Supports muscle and nerve function, blood glucose control, and blood pressure regulation.
- Iron: Important for oxygen transport in the blood.
- Potassium: Helps regulate fluid balance and blood pressure.
Comparison Table: 50g Boiled Moong vs. Other Cooked Dals
This table provides a comparison of the approximate nutritional values for a 50-gram serving of different cooked lentils. All values are based on cooked portions and may vary slightly depending on preparation.
| Lentil (50g, Cooked) | Approximate Calories | Protein (g) | Fiber (g) |
|---|---|---|---|
| Moong Dal (Mung Bean) | ~53 | ~4 | ~4 |
| Toor Dal (Pigeon Pea) | ~99 | ~5 | ~4.3 |
| Masoor Dal (Red Lentil) | ~90 | ~5 | ~3 |
| Urad Dal (Black Gram) | ~99 | ~6.5 | ~6.5 |
The Health Benefits of Incorporating Moong Dal into Your Diet
Including boiled moong dal in your meals offers a wide range of health advantages. Its low-calorie, high-fiber, and high-protein content make it a superb food for weight management. The fiber promotes a feeling of fullness, which can help reduce overall calorie intake. The same fiber also plays a significant role in digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.
Moong dal also contributes to heart health by helping to regulate blood pressure and lower cholesterol levels, thanks to its high potassium, magnesium, and fiber content. For individuals with diabetes, the low glycemic index of moong dal is beneficial, as it helps prevent sudden spikes in blood sugar. Furthermore, the antioxidants present in moong dal, such as vitexin and isovitexin, help combat oxidative stress in the body.
Optimal Preparation and Serving Suggestions
Boiling moong dal is a straightforward process, but a few simple tips can enhance its nutritional value and digestibility.
- Soak Before Boiling: For the best results, soak the moong dal for at least 15-20 minutes before cooking. This reduces cooking time and can increase nutrient bioavailability.
- Rinse Thoroughly: Rinse the soaked dal under running water until the water runs clear. This removes any debris and excess starch.
- Boil and Season: Combine the rinsed dal with fresh water and bring to a boil. Use a pressure cooker for quick results (2-3 whistles). Add minimal seasoning if calorie counting is your priority, or temper with spices and herbs for flavor.
- Versatile Dishes: Boiled moong can be used in a variety of recipes:
- Soups and Stews: Create a hearty and comforting dal soup.
- Salads: Add sprouted or boiled moong to a fresh salad for a protein boost.
- Khichdi: Combine with rice and spices for a wholesome and easy-to-digest meal.
- Stir-Fries: Lightly sauté boiled moong with vegetables for a quick, healthy side dish.
Conclusion
In summary, 50 grams of boiled moong contains approximately 53 calories, making it a highly nutritious and low-calorie food. It is packed with protein, dietary fiber, and essential minerals, offering numerous health benefits from improved digestion and heart health to effective weight management. Its versatility in cooking, from simple soups to complex dishes, ensures it can be a staple in any health-conscious diet. By incorporating this simple legume into your meal plan, you can enjoy a satiating and wholesome food that actively supports your overall well-being. For more detailed information on legume nutrition, a reliable resource is the USDA FoodData Central database. [3, 1.6.4]
