What is Moong Dal?
Moong dal, also known as mung bean or green gram, is a small, oval-shaped legume that is a staple in many cuisines, particularly Indian. It comes in various forms, including whole green moong (with the skin), split moong dal (with the skin on), and the most common, split yellow moong dal (without the skin). Each variety offers a slightly different nutritional profile and is used in a range of dishes, from stews and salads to savory pancakes.
Nutritional Breakdown of 100g Raw Moong Dal
When measured raw, 100g of moong dal is a concentrated source of nutrients. Its high protein and fiber content make it a cornerstone of vegetarian and vegan diets.
- Calories: 100g of raw moong dal contains approximately 330-350 kcal.
- Protein: Raw moong dal provides about 24g of high-quality, plant-based protein per 100g.
- Carbohydrates: Expect around 60g of complex carbohydrates in a 100g serving.
- Fat: It is notably low in fat, with only about 1g per 100g.
- Fiber: A 100g portion contains a significant amount of dietary fiber, around 8g.
- Micronutrients: Raw moong dal is rich in essential minerals like iron, magnesium, potassium, and B vitamins.
Comparing 100g Raw vs. Cooked Moong Dal
The cooking process significantly alters the weight, volume, and overall nutritional density of moong dal as it absorbs water. Therefore, the nutritional information for 100g of cooked dal is very different from 100g of raw dal.
| Feature | 100g Raw Moong Dal | 100g Cooked Moong Dal |
|---|---|---|
| Appearance | Small, hard, split yellow or whole green kernels. | Soft, creamy, expanded consistency. |
| Calories | ~330-350 kcal | ~105-107 kcal |
| Protein | ~24g | ~7-9g |
| Carbohydrates | ~60g | ~18-19g |
| Fiber | ~8g | ~4-7.6g |
| Weight & Volume | Concentrated. Less than half a US cup. | Hydrated and expanded. Roughly one small cup. |
This comparison is crucial for accurate portion control, especially for those tracking calories and macros. A bowl of cooked dal, while filling, has far fewer calories than an equivalent weight of its raw counterpart.
Culinary Applications for 100g of Moong Dal
A 100g portion of moong dal can be used as the base for numerous recipes. Its mild, slightly sweet flavor and soft texture make it highly versatile.
- Moong Dal Soup or Curry: A simple dal recipe can be made by boiling 100g of dal with water and spices until soft. This is a nourishing and easily digestible meal.
- Moong Dal Khichdi: Combine 100g of dal with rice and vegetables to create a wholesome, one-pot dish, often recommended for its digestive benefits.
- Moong Dal Chilla: Soak and grind 100g of dal to make a batter for a protein-rich savory pancake, mixing in chopped vegetables and spices.
- Moong Dal Salad (Sundal): A no-cook option involves soaking the dal, then mixing it with fresh ingredients like grated cucumber, carrots, and a simple dressing.
- Sprouts: 100g of whole green moong dal can be sprouted, which increases its vitamin C content and offers a crunchy addition to salads.
Is 100g of Moong Dal a Good Serving Size?
For most people, 100g of raw moong dal is a substantial amount. After cooking, it can easily serve two people as a side dish or form the basis of a single, highly-filling main meal. Its high fiber and protein content contribute to a feeling of fullness, which is beneficial for weight management.
For those monitoring their intake closely, measuring the dal in its uncooked state is the most accurate method. However, understanding the difference in nutrient density between raw and cooked is key to interpreting calorie counts and nutritional information accurately. For example, a 100g portion of cooked dal will be far less calorie-dense than a 100g serving of uncooked dal. This distinction is critical for balanced nutritional planning.
Health Benefits of Moong Dal
Beyond its core macronutrients, moong dal provides numerous health advantages.
- High in Antioxidants: Moong dal contains powerful antioxidants that help combat inflammation and fight chronic diseases.
- Supports Digestive Health: The soluble fiber, specifically pectin, aids in preventing constipation and promoting regular bowel movements.
- Beneficial for Heart Health: Its high potassium and magnesium content, along with low fat, supports healthy blood pressure levels.
- Aids in Blood Sugar Control: With a low glycemic index of around 38, moong dal helps manage blood sugar levels, making it suitable for diabetics.
Conclusion
In summary, 100g of moong dal is a versatile and nutritionally potent ingredient. Whether raw or cooked, it provides a healthy dose of protein, fiber, and essential minerals. A 100g portion, particularly in its raw form, is a significant part of a healthy, balanced diet and can be prepared in countless delicious ways. By understanding the distinction in volume and nutrition between the raw and cooked states, you can more effectively integrate this superfood into your meals for optimal health.
For further information on nutritional content, explore resources from reputable health and nutrition platforms, such as the data provided on the US Department of Agriculture's FoodData Central. [https://fdc.nal.usda.gov/]
