Moong Dal vs Toor Dal: Which is Better for Babies?

November 21, 2025 •

4 min read

Lentils are a nutritional powerhouse for growing babies, providing essential protein and minerals. However, when introducing pulses, many parents wonder: which is better, moong dal or toor dal for babies?.

Quick Summary

A comparison of moong and toor dal reveals nutritional differences and digestibility factors important for infant diets. This article explains which lentil is generally introduced first and how to prepare each safely for babies starting solids.

Key Points

Start with Moong Dal: It is lighter, easier to digest, and less likely to cause gas for babies starting solids around 6 months.
Introduce Toor Dal Later: Toor dal is slightly heavier and best introduced around 9-10 months, after the baby's digestive system has matured.
Prioritize Easy Digestion: Moong dal is gentle on tiny tummies, making it the preferred first choice for introducing lentils.
Soak Lentils Before Cooking: Soaking helps break down antinutrients and gas-producing compounds, improving digestibility for both moong and toor dal.
Cook Until Very Soft: Always pressure cook or simmer dal until it is completely soft and mushy, mashing or pureeing it for younger infants.
Avoid Added Salt and Spices: For babies under one year, prepare dal without salt or heavy spices to protect their immature kidneys.
Follow the 3-Day Rule: When introducing any new food, including dal, watch for adverse reactions by serving it alone for three days.

Comparing Moong Dal and Toor Dal for Infant Nutrition

When it comes to introducing legumes into a baby's diet, moong dal (split yellow mung beans) and toor dal (split pigeon peas) are two popular choices. While both offer excellent nutritional benefits, they differ significantly in their digestibility and nutritional profile, making one more suitable for infants, especially when they are first starting on solids around 6 months of age.

Moong Dal: The Gentle First Choice

Moong dal is often considered the best starting point for babies due to its remarkably gentle nature on the digestive system. It is easily digestible and less likely to cause gas or bloating compared to other lentils. This makes it a perfect choice for tiny, sensitive tummies that are just getting used to solid food.

Nutritional Advantages of Moong Dal for Babies:

High in Protein and Iron: Moong dal is a rich source of plant-based protein, crucial for a baby's muscle growth and overall development. It also contains iron, which is vital for red blood cell production and preventing anemia. Pairing it with Vitamin C-rich foods like lemon or tomatoes can further boost iron absorption.
Packed with Vitamins and Minerals: This lentil is loaded with B vitamins, folate, magnesium, and potassium, all of which contribute to brain development, a strong immune system, and energy production.
Supports Digestive Health: The high fiber content in moong dal, particularly when the skin is included, promotes healthy gut bacteria and helps prevent constipation, a common issue during the weaning process.

Toor Dal: A Later, More Nutrient-Dense Introduction

Toor dal is also a nutritious lentil, but it is typically introduced later in a baby's feeding journey, often around 9-10 months or even after one year, once the baby's digestive system has matured. Toor dal is slightly heavier and contains more complex fibers, which can be harder for younger infants to digest. However, it is an excellent addition to the diet once a baby is ready for a wider variety of foods.

Nutritional Advantages of Toor Dal for Babies:

Rich in Folic Acid: Toor dal is an excellent source of folic acid, which is essential for healthy growth and development.
Builds Strong Bones: The presence of calcium, phosphorus, and magnesium in toor dal helps in fortifying a baby's bone health.
Boosts Immunity: Like moong dal, toor dal contains important nutrients like iron and zinc, which play a role in strengthening the immune system.

Comparison Table: Moong Dal vs. Toor Dal for Babies


Feature	Moong Dal	Toor Dal
Digestibility	Very easy to digest; light on the stomach.	Heavier; can be harder for very young babies to digest.
Ideal Introduction	From 6 months, as a first solid food.	Around 9-10 months, or after baby is used to other lentils.
Fiber Content	Good source of fiber, especially with the skin, which helps with digestion.	Higher in complex fiber, which benefits gut health for older babies.
Key Nutrients	Rich in protein, iron, folate, and B-vitamins.	Excellent source of folic acid, calcium, and magnesium.
Flavor Profile	Mild and slightly earthy flavor.	Mild and nutty flavor.

Tips for Preparing Dal for Babies

No matter which dal you choose, proper preparation is key to ensuring it is safe and easy for your baby to eat. Here are some essential tips:

Wash and Soak: Always wash the lentils thoroughly before cooking. Soaking them for at least 30-60 minutes, or even overnight, can reduce cooking time and make them easier to digest.
Cook Until Very Soft: Pressure cook the dal with plenty of water until it is very soft and mushy.
Mash or Puree: For babies starting solids, mash or puree the cooked dal to a smooth, lump-free consistency. For older babies, you can leave it a bit textured.
Add Ghee: A small drop of ghee (clarified butter) can be added for healthy fats and to enhance digestion.
No Salt or Sugar: Do not add salt or sugar to baby food, especially for babies under one year of age.
Introduce Gradually: Introduce one dal at a time and follow the 3-day rule to check for any allergic reactions or digestive issues.

Conclusion

For babies starting their solid food journey, moong dal is the superior choice due to its light, highly digestible nature. Its wealth of protein, iron, and other essential nutrients makes it an ideal first food. Toor dal, while also very nutritious, is better suited for older babies whose digestive systems are more mature. The key takeaway is to start with the more easily digestible moong dal and introduce toor dal and other lentils gradually as your baby grows and develops. This approach ensures your baby receives a wide range of nutrients without causing any digestive discomfort. For more detailed nutritional information and safety guidelines, always consult with a pediatrician or a trusted resource like Solid Starts.

Frequently Asked Questions

You can introduce moong dal to your baby as early as 6 months of age, as it is one of the easiest lentils to digest and is rich in protein and iron.

It is generally recommended to wait until your baby is closer to 9-10 months before introducing toor dal, as it is slightly heavier and can be harder for very young babies to digest.

Yes, soaking lentils before cooking can significantly help with digestion. It reduces the levels of lectins and gas-producing carbohydrates, making the dal much easier on a baby's tummy.

The best way is to pressure cook the dal with plenty of water until it's very soft and mushy. Mash or puree it to a smooth consistency for younger babies and serve without added salt or sugar.

Both moong and toor dal are highly nutritious. Moong dal is often better for initial introduction due to digestibility, but toor dal also offers excellent nutrients like folic acid and calcium.

You can start introducing toor dal after your baby has successfully tried and digested lighter lentils like moong dal. Watch for any signs of discomfort, gas, or bloating after feeding.

For older babies, you can add a small amount of ghee (clarified butter) for healthy fats, and pair the dal with vegetables or rice. Pairing with Vitamin C-rich foods can also help absorb iron.

Yes, for babies starting solids, dal water (the broth from cooking lentils) can be a safe and nutritious liquid to introduce before moving on to the thicker mashed dal.