Nutritional Facts & Health Benefits of Moong Dal

Moong dal, also known as split green gram, is a popular legume widely used in Indian cuisine. It is rich in protein, fiber, and essential nutrients, making it a nutritious addition to meals. Commonly cooked as a flavorful lentil soup or used in savory dishes like dal fry, moong dal is cherished for its versatility and delicious taste.

Calories in Moong Dal

The calorie content of moong dal can vary depending on factors such as cooking method and serving size. On average, one cup (approximately 200 grams) of cooked moong dal contains around 212 calories. This nutritious legume is not only a good source of calories but also provides protein, fiber, vitamins, and minerals, making it a healthy choice for balanced diets.

What is Moong Dal?

Moong dal, also known as mung dal or split green gram, is a type of lentil commonly used in Indian cuisine and other Asian cuisines. It is made from hulled and split mung beans, which are small, green legumes. Moong dal is known for its versatility and nutritional value. It is rich in protein, dietary fiber, vitamins such as folate, vitamin B6, and vitamin C, and minerals such as zinc, potassium, and magnesium).

Moong dal can be found in various forms, including whole, split with the skin removed, or split and skinned. It is commonly used to make dal, khichdi, dosa, and various curries and stir-fries. Moong dal is cherished for its mild flavor, quick cooking time, and its ability to absorb other flavors and spices in dishes. It is a staple ingredient in many vegetarian and vegan recipes, providing a nutritious and delicious source of plant-based protein.

How Many Calories Does Moong Dal Have?

Raw moong dal, also known as mung beans, is a nutrient-rich legume that provides a host of essential nutrients. In its raw form, one cup ( 200 grams)  contains approximately 700 calories. Along with its calorie content, raw moong dal is an excellent source of plant-based protein, offering around 48 grams per cup. It is also rich in dietary fiber, with approximately 29 grams per cup, promoting digestive health and aiding in weight management.

Furthermore, raw moong dal is packed with essential vitamins and minerals. It is particularly high in folate, providing about 330% of the recommended daily intake in one cup, which is vital for cell division and DNA synthesis. Additionally, moong dal is a good source of zinc, potassium, magnesium, and vitamin B6, supporting various bodily functions and overall health.

Despite its high-calorie content, raw moong dal is a nutritious addition to a balanced diet, especially for vegetarians and vegans. It can be sprouted, cooked, or ground into flour to make a variety of dishes, including salads, soups, stews, and desserts. Incorporating raw moong dal into your meals adds both flavor and nutrition, making it a versatile and wholesome ingredient for health-conscious individuals.

Calories in Moong Dal in Common Dishes

The calorie content of moong dal in common dishes can vary based on ingredients, portion sizes, and cooking methods. Here are approximate calorie counts for some popular moong dal dishes:

  1. Dal Tadka contains around 150-200 calories per cup. This savory soup is made by boiling moong dal with spices like cumin, turmeric, and chili, often garnished with cilantro and served with rice or roti.
  2. Moong Dal Khichdi, a comforting rice and lentil dish, typically contains approximately 250-300 calories per cup. This dish combines cooked moong dal with rice, spices, and sometimes vegetables, providing a wholesome and nutritious meal.
  3. Moong Dal Curry contains around 200-250 calories per cup. In this dish, cooked moong dal is simmered with tomatoes, onions, spices, and sometimes coconut milk, creating a flavorful and aromatic curry.
  4. Moong Dal Salad often made with sprouted moong dal, vegetables, and a tangy dressing, contains approximately 150-200 calories per cup. This refreshing and nutritious salad is a popular choice for those looking for a light and healthy meal option.
  5. Moong Dal Halwa, a rich and indulgent dessert made from ground moong dal, ghee, sugar, and nuts, contains around 300-500 calories per serving. While delicious, this dessert is high in calories and should be enjoyed in moderation as a treat.

Health Benefits of Eating Moong Dal

  • Moong dal, a staple in many cuisines, offers a myriad of health benefits owing to its rich nutritional composition. First and foremost, it serves as an excellent plant-based source of protein, containing essential amino acids vital for muscle repair, growth, and cellular function. This makes it particularly beneficial for individuals following vegetarian or vegan diets.
  • In addition to its protein content, moong dal is abundant in dietary fiber, which plays a crucial role in digestive health. The fiber in moong dal aids in preventing constipation, regulating bowel movements, and promoting the growth of beneficial gut bacteria. Moreover, it helps maintain healthy cholesterol levels and promotes satiety, thereby supporting weight management efforts.
  • Moong dal is also packed with essential vitamins and minerals, further enhancing its nutritional value. It is a rich source of folate (vitamin B9), vital for DNA synthesis and cell division, as well as vitamin B6, which supports brain health and neurotransmitter production. Additionally, it provides significant amounts of vitamin C, an antioxidant that boosts the immune system and promotes skin health, along with essential minerals like iron, potassium, magnesium, and phosphorus, which play various roles in bodily functions.
  • Furthermore, moong dal contains a diverse array of phytonutrients, including flavonoids, phenolic compounds, and saponins, which possess antioxidant and anti-inflammatory properties. These phytonutrients help protect against oxidative stress and chronic diseases such as heart disease, cancer, and diabetes. Moreover, moong dal contains lignans, which are plant compounds with antioxidant properties that may help reduce the risk of certain cancers and improve heart health.
  • Lastly, moong dal contains enzyme inhibitors that may assist in regulating blood sugar levels and improving insulin sensitivity. This makes it a suitable dietary choice for individuals with diabetes or those at risk of developing the condition. Additionally, moong dal is a good source of choline, an essential nutrient important for brain health, liver function, and metabolism. Overall, incorporating moong dal into one's diet regularly can contribute significantly to overall health and well-being, providing essential nutrients, promoting digestive health, and reducing the risk of chronic diseases.

How Much Moong Dal Can You Consume Every Day?

The amount of moong dal you can consume daily depends on various factors such as your individual dietary needs, overall health, and lifestyle. As a nutritious legume, moong dal can be included as part of a balanced diet in moderate amounts. A typical serving size of cooked moong dal is about 1/2 to 1 cup, which provides approximately 100 to 200 calories, depending on portion size and cooking method.

For most individuals, consuming moong dal in moderation, along with a variety of other nutrient-rich foods, is recommended. It is essential to balance your intake of moong dal with other sources of protein, carbohydrates, and fats to ensure you meet your daily nutritional requirements.

However, if you have specific dietary restrictions, health conditions, or concerns, it is advisable to consult with a healthcare professional or registered dietitian to determine the appropriate amount of moong dal for your individual needs. They can provide personalized recommendations based on factors such as your age, gender, activity level, and any existing health conditions.

In general, enjoying moong dal as part of a diverse and balanced diet can provide numerous health benefits without the need for strict limitations. Remember to listen to your body's hunger and fullness cues, and make mindful choices about portion sizes and meal composition to support your overall health and well-being.


Moong dal isn't just a staple in Indian cuisine—it's a nutritional powerhouse that brings flavor and health benefits to the table. From comforting bowls of dal tadka to hearty servings of moong dal khichdi, this versatile legume offers both deliciousness and nourishment in every bite.

Packed with protein, fiber, vitamins, and minerals, moong dal supports muscle repair, aids digestion, boosts immunity, and promotes satiety. Whether you're following a vegetarian or vegan diet or simply seeking a nutritious addition to your meals, moong dal delivers on both taste and nutritional value.

So, whether you're cooking up a traditional family recipe or experimenting with new culinary creations, don't overlook the humble moong dal. With its abundance of health benefits and versatility, it's the perfect ingredient to elevate your dishes and nourish your body.

Just remember to enjoy moong dal in moderation, as part of a balanced diet. With its delicious flavors and nutritional goodness, moong dal is sure to become a beloved staple in your kitchen, bringing joy and vitality to every meal.