Is Fried Moong Dal Unhealthy? The Verdict on This Crispy Snack

December 14, 2025 •

5 min read

Approximately 100 grams of cooked moong dal contains only about 105 calories and less than 1 gram of fat. However, when this nutritious legume is deep-fried to create a popular crispy snack, its health profile changes dramatically, prompting the question: is fried moong dal unhealthy?

Quick Summary

Fried moong dal, while still providing protein and fiber, has a significantly higher calorie and fat content than boiled or roasted versions. Excessive consumption is linked to negative health effects, highlighting the importance of preparation method and moderation.

Key Points

Nutritional Content Changes Drastically: Frying adds significant fat and calories to the otherwise healthy moong dal, fundamentally altering its nutritional profile.
High Caloric Density Promotes Weight Gain: Deep-fried moong dal is calorie-dense, making it easy to consume an excess of calories, which can lead to weight gain.
Increased Health Risks with Excess: Frequent consumption of deep-fried snacks is linked to a higher risk of chronic conditions like heart disease, obesity, and type 2 diabetes.
Healthier Cooking Methods Available: Roasting or air-frying moong dal provides a satisfying crunch with significantly less fat and calories.
Moderation is Essential: For those who choose to eat fried moong dal, it should be a rare indulgence rather than a regular snack to mitigate health risks.
Beware of Unhealthy Oils and Acrylamide: Frying in certain processed oils or reusing oil can generate trans fats and potentially harmful compounds like acrylamide.
Original Dal is a Nutrient Powerhouse: Plain, cooked moong dal is rich in protein, fiber, and essential minerals, offering numerous benefits for digestion, heart health, and blood sugar regulation.

The Nutritional Profile of Plain Moong Dal

Before its transformation into a savory snack, moong dal—or split yellow mung beans—is a nutritional powerhouse. It is a staple in many cuisines for good reason, offering a range of health benefits that contribute to overall well-being. The inherent goodness of moong dal includes:

High in Protein: Moong dal is a fantastic source of plant-based protein, which is essential for building and repairing tissues and helping you feel full.
Rich in Fiber: Both soluble and insoluble fiber are present in moong dal, aiding in digestion, promoting regular bowel movements, and supporting healthy cholesterol levels.
Packed with Vitamins and Minerals: This legume provides a wide array of micronutrients, including folate (Vitamin B9), manganese, magnesium, iron, and potassium, all crucial for various bodily functions.
Low Glycemic Index: Moong dal's low glycemic index means it releases sugar slowly into the bloodstream, making it a suitable food for managing blood sugar levels.

The Impact of Frying: What Changes?

While plain, cooked moong dal offers impressive health benefits, the frying process introduces significant nutritional drawbacks. When submerged in hot oil, the dal loses water and absorbs a substantial amount of fat, fundamentally altering its composition and health implications.

Increased Caloric Density: Deep-frying drastically increases the calorie count. For example, a serving of fried moong dal can have far more calories than the same amount of cooked moong dal.
Higher Fat Content: The most significant change is the addition of fat. A single serving can contain a high percentage of your daily fat intake, potentially including unhealthy saturated or trans fats, depending on the oil used.
Formation of Harmful Compounds: When oils are heated to high temperatures, particularly polyunsaturated ones, they can form trans fats. Repeatedly reusing oil, common in commercial frying, further increases this risk. In starchy foods, high-temperature frying can also create acrylamide, a potentially harmful substance.

The Health Risks of Excessive Fried Snacks

Regularly indulging in fried foods is linked to several serious health conditions. It's not just the added calories, but the inflammatory effects and harmful compounds that pose a threat. The long-term consequences can include:

Heart Disease: High intake of fried foods is associated with an increased risk of heart disease, heart attack, and stroke due to higher levels of unhealthy fats that promote plaque buildup in arteries.
Obesity: The high calorie and fat content in fried snacks makes it easy to consume excessive calories, contributing to weight gain and obesity.
Type 2 Diabetes: Several studies have found a strong link between frequent consumption of fried foods and an increased risk of developing type 2 diabetes.
Chronic Inflammation: The fats and other compounds created during the frying process can lead to increased inflammation in the body, which is a factor in many chronic diseases.

Comparison: Fried vs. Roasted Moong Dal


Feature	Fried Moong Dal	Roasted Moong Dal	Health Impact
Preparation	Deep-fried in oil	Dry-roasted with minimal to no oil	Frying adds high fat and calories, roasting minimizes them
Calories	Significantly higher	Lower, comparable to plain moong dal	Less calorie-dense, better for weight management
Fat Content	High; may contain trans fats	Very low	High fat raises risks for heart disease, lower fat is heart-healthy
Flavor/Texture	Crispy, greasy, richer flavor	Crispy, dry, nutty flavor	A matter of preference, but roasting offers a cleaner taste.
Nutrient Integrity	Some nutrient loss due to high heat	Retains more inherent nutritional value	Less nutritional compromise in roasted versions

How to Enjoy Moong Dal Healthily

It is possible to incorporate the deliciousness of moong dal into your diet without the negative effects of deep-frying. The key is in the preparation method. You can still achieve a satisfying crunch with healthier techniques.

Roasting: This is one of the simplest and most effective alternatives. You can dry-roast moong dal in a pan on the stovetop until golden and crunchy. A little sprinkle of spice mix and salt afterward is all you need for a guilt-free snack.
Air-Frying: For a texture similar to deep-frying but with a fraction of the oil, use an air fryer. Toss soaked and drained moong dal with a light coating of heart-healthy oil, like olive oil, and air-fry until crisp.
Sprouting: Sprouted moong dal can be used in fresh salads or lightly steamed. Sprouting increases the antioxidant content and enhances digestibility, offering a different but highly nutritious snack option.
Mindful Consumption: When enjoying the occasional fried version, practice portion control. A small serving can be part of a balanced diet that is otherwise rich in whole foods, fruits, and vegetables.

The Takeaway on Fried Moong Dal

The conclusion is clear: the base ingredient, moong dal, is undeniably healthy and full of nutrients. However, the frying process is what introduces health risks, including excess calories, fat, and potential inflammatory compounds. The designation of fried moong dal as "unhealthy" depends largely on frequency and quantity. Occasional consumption in small, controlled portions can be a reasonable indulgence, but relying on it as a regular snack can contribute to significant health problems. For those who enjoy the flavor and crunch, healthier preparation methods like roasting or air-frying are the superior choice, allowing you to reap the benefits of the dal without the health drawbacks of deep-frying.

Conclusion

While moong dal is a nutritional superstar, its transformation into a fried snack significantly diminishes its health benefits by adding high levels of fat and calories and potentially introducing harmful compounds. Excessive intake of fried moong dal can lead to weight gain, heart disease, and diabetes. The healthiest way to enjoy moong dal is through preparation methods that don't involve deep-frying, such as roasting, air-frying, or sprouting. By choosing these alternatives or practicing strict moderation, you can enjoy the delicious, crunchy texture while protecting your health.

Sources

Niva Bupa Health Insurance. "Moong Dal Nutrition: A Complete Guide to Its Health Benefits." niva bupa, Sept 3, 2025..
Healthline. "Why Are Fried Foods Bad for You?" Healthline, June 7, 2023..
GoodRx. "How Fried Foods Affect Your Heart Health." GoodRx, June 11, 2021..
Baylor College of Medicine Blog Network. "The truth about fried food." BCM Blog Network, April 25, 2023..
Getmymettle. "Moong Dal Benefits: Nutrition, Calories, Fiber & Uses." Getmymettle, August 5, 2025..
Sri Sri Tattva. "Moong Dal: Benefits, Types, and Side Effects Explained (Roasted...)." Sri Sri Tattva, Dec 31, 2024..
The Wellness Corner. "Moong Dal Fry Nutrition Facts." The Wellness Corner..
Quora. "Can instant snacks be part of a balanced diet?" Quora, Jan 17, 2025..

Frequently Asked Questions

While frying does not completely eliminate the inherent protein and fiber, it significantly alters the dal's overall health profile by adding substantial amounts of fat and calories. The base nutritional benefits are outweighed by the risks associated with the frying process, especially with frequent consumption.

Yes, fried moong dal can be counterproductive for weight loss. The deep-frying process drastically increases the calorie and fat content, making it a high-energy-density food that can contribute to weight gain if consumed frequently or in large portions.

A healthier alternative is roasted moong dal. Dry-roasting the dal provides a similar satisfying crunch without adding the high fat and calories from deep-frying. Air-frying is another excellent, low-oil alternative.

Roasted moong dal can be very crunchy and delicious, though its texture is typically drier than the greasier, deep-fried version. The flavor is often nuttier and cleaner, without the heavy oily taste.

People with diabetes should consume fried moong dal with caution and in strict moderation. While the dal itself has a low glycemic index, the high fat content and overall calories from frying are a concern. Healthier preparations like plain cooked or sprouted moong dal are better choices for blood sugar management.

For occasional frying, using a stable oil with a high smoke point and primarily saturated or monounsaturated fats is recommended. Examples include olive oil or avocado oil, which are safer than polyunsaturated options like canola oil. However, roasting or air-frying is still the healthier method overall.

No, it is not safe to eat fried moong dal every day. Frequent, high intake of fried foods is associated with increased risks of obesity, heart disease, and diabetes. This snack should be reserved for rare occasions.