Urad vs Moong Dal: Which Is Better for Your Health and Digestion?

January 12, 2026 •

4 min read

According to Ayurvedic tradition, moong dal is celebrated as the most balanced and easily digestible of all legumes, contrasting with urad dal's heavier, nourishing properties. The debate over which is better, urad or moong dal, is less about a clear winner and more about matching the right lentil to your health goals, digestive capacity, and culinary requirements.

Quick Summary

A detailed analysis comparing urad dal and moong dal based on their nutritional profiles, impact on digestion, and specific health benefits, helping you choose the best lentil for your dietary preferences.

Key Points

Digestibility: Moong dal is the gentler, easier-to-digest option, while urad dal is heavier and can be more challenging for sensitive stomachs.
Nutrition: Urad dal offers more calories, fat, and a slightly higher protein content per serving, making it more substantial. Moong dal is lower in calories and fat but is packed with vitamins and antioxidants.
Weight Management: Moong dal is preferred for weight loss due to its easy digestibility and lower calorie count, which promotes satiety.
Culinary Application: Urad dal is a key ingredient in fermented batters for dishes like dosa and idli, while moong dal is incredibly versatile for light soups, khichdi, and sprouts.
Ayurvedic Properties: Moong dal is considered balancing for all body types, while urad dal is nourishing but heavier, potentially aggravating certain doshas if not prepared correctly.
Gut Health: Soaking and cooking both dals thoroughly, and using digestive spices like hing, can significantly improve their digestibility and reduce bloating.

The world of Indian cuisine is rich with a variety of lentils, each with unique characteristics and health benefits. Among the most popular are urad dal (split black gram) and moong dal (split green gram or yellow mung lentils), both staples in countless dishes. While both offer a powerhouse of plant-based protein and nutrients, they differ significantly in their composition and effect on the body. Understanding these differences is key to making an informed choice for your diet.

Nutritional Showdown: Urad Dal vs. Moong Dal

At first glance, both lentils seem similar, but a deeper look at their nutritional makeup reveals key differences. Urad dal is known for being richer and denser, while moong dal is prized for its lightness and high antioxidant content.


Feature	Urad Dal (Split Black Gram)	Moong Dal (Split Green Gram)
Digestibility	Heavier, denser, and generally harder to digest for some individuals.	Lighter, easier on the stomach, and often recommended for those with sensitive digestion.
Calories	Higher calorie count, approximately 270 kcal per 100g cooked.	Lower in calories, around 100 kcal per 100g cooked.
Protein	Slightly higher protein content, with around 25g per 100g (raw).	High protein content, offering around 24g per 100g (raw) and 7g per 100g (cooked).
Fibre	Rich in dietary fibre, which is beneficial but can contribute to heaviness.	High in fibre, promoting gut health and weight loss.
Key Nutrients	Excellent source of iron, calcium, magnesium, and B vitamins.	Abundant in folate, iron, potassium, magnesium, and antioxidants.
Ayurvedic Properties	Considered 'heavy' and nourishing, balancing Vata but potentially increasing Kapha.	Deemed 'sattvic' and tridoshic (balancing all three doshas), with cooling properties.
Culinary Uses	Used for sturdy, fermented batters for dishes like idli, dosa, and vada; also popular in dal makhani.	Versatile for light soups, khichdi, cheelas, and sprouts.

Digestive Differences and Ayurvedic Principles

The main distinction often comes down to how your body processes each lentil. Urad dal's richness, higher fat, and specific carbohydrate profile (oligosaccharides) can make it difficult for some people to digest, potentially causing bloating and gas. This is why Ayurvedic wisdom recommends adding digestive spices like hing (asafoetida) and ginger when cooking urad dal to mitigate these effects. It's also why it's generally advised to be consumed in moderation.

Moong dal, by contrast, is known for its gentleness on the stomach. The split and husked (yellow) variety is particularly easy to digest, making it a go-to food for those recovering from illness, for babies, or for anyone on a light diet. Its lower carbohydrate and fat content, combined with its high fibre, ensures a smoother digestive process. From an Ayurvedic perspective, its balancing and detoxifying qualities make it a valuable part of a cleansing diet.

Which Dal is Best for Your Health Goals?

Your ultimate choice should align with your specific dietary needs and wellness objectives.

For Weight Management

If weight loss is your goal, moong dal has a slight edge. Its lower calorie count, combined with high fibre and protein, helps promote satiety and prevent overeating. The complex carbohydrates provide sustained energy without causing rapid blood sugar spikes, which is crucial for appetite control. Dishes like moong dal khichdi or chilla are light yet filling, making them excellent meal options.

For Muscle Building and Nourishment

For those looking for a denser, more nourishing meal to support muscle growth, urad dal is an excellent choice. Its slightly higher protein and calorie content make it perfect for hearty, energy-rich meals. This is why it is often combined with rice in South Indian staples like dosa and idli, which form a complete protein. Urad dal is also traditionally used in Ayurveda for boosting strength and treating fatigue.

For Gut Health

Both dals contribute to gut health due to their fibre content. However, for those with sensitive stomachs or prone to bloating, moong dal is the safer, more comfortable option. The soluble and insoluble fibre in moong dal aids in regulating bowel movements and feeding beneficial gut bacteria. If you choose to eat urad dal, ensuring it is properly soaked and cooked with digestive spices is crucial for a happy gut.

Maximizing the Benefits of Each Dal

To get the most out of these superfoods, preparation is key.

For Urad Dal:

Soak thoroughly: Soaking for at least 2-4 hours is essential to aid in digestion and reduce cooking time.
Add digestive spices: Temper with spices like hing (asafoetida), cumin seeds, and ginger.
Pair with rice: For dishes like dosa and idli, the combination with rice creates a wholesome meal.

For Moong Dal:

Sprout for enhanced nutrition: Sprouting moong dal increases its antioxidant levels and makes it even easier to digest.
Create light meals: Use it in simple dals, khichdi, or soups for a light, nutritious meal.
Minimal oil: A simple tempering with a little ghee or oil is all that's needed to enhance its mild flavour.

Conclusion

Ultimately, neither urad nor moong dal is universally 'better'—the best choice depends on your personal health needs and how you prepare them. Moong dal stands out as the ideal option for those seeking a light, easily digestible meal, especially for weight management or recovering from illness. Urad dal, with its richer profile, is perfect for nourishing, high-protein meals that require a more substantial base. By understanding the unique properties of each, you can smartly incorporate both into a varied and balanced diet to reap their impressive health benefits. You can find more comprehensive nutritional data and recipe ideas on various health and cooking websites, including those with curated diet plans.

Frequently Asked Questions

Yes, moong dal is generally considered better for weight loss. It is lower in calories and fat, yet high in protein and fibre, which helps you feel full for longer and manage your overall calorie intake effectively.

Moong dal, particularly the yellow, husked variety, is significantly easier to digest than urad dal. It is lighter on the stomach and is often recommended by doctors and in Ayurvedic tradition for individuals with sensitive digestive systems.

Urad dal is a core ingredient for making fermented batters for South Indian dishes like idli and dosa. Its rich, creamy texture also makes it a popular choice for hearty curries like dal makhani and snacks such as vada.

Urad dal can cause bloating and gas for some people, primarily due to its dense nature and higher content of complex sugars. To minimise discomfort, it is recommended to soak the dal thoroughly before cooking and to add digestive spices like asafoetida (hing).

In Ayurveda, moong dal is considered light, balancing, and detoxifying. Urad dal, conversely, is seen as heavy, nourishing, and strength-giving. The choice between them depends on the individual's constitution and health goals.

While some recipes might combine moong and urad dal, using only moong dal will not produce the same fluffy, soft texture required for idli or the traditional crispy texture of dosa. Urad dal's natural properties are essential for fermentation.

Both dals offer benefits, but moong dal is often recommended as it is rich in folate, iron, and potassium and is easier on the digestive system. Urad dal can also be included but in moderation, as its heavier nature may not be suitable for all during pregnancy.

Sprouting moong dal is an excellent way to boost its nutritional value, including antioxidants. For cooking, preparing it in a light soup or khichdi with minimal oil is ideal for those seeking a gentle, easy-to-digest meal.