Moong Dal Nutrition: Protein, Calories & Health Benefits (Chef's Complete Guide)

As an Executive Sous Chef with over 13 years of experience in professional hotel kitchens currently at Radisson Hotels I cook with moong dal almost every week. Whether it is a light recovery soup for a guest on a restricted diet or a rich moong dal halwa on a wedding banquet menu, this humble yellow legume consistently delivers. But beyond its comfort-food reputation, moong dal is nutritionally one of the most impressive ingredients in the entire Indian pantry. High protein, low calorie, easy to digest, and rich in folate, iron, and dietary fiber it earns its place in every serious Indian kitchen.

In this complete guide, I have covered moong dal nutrition per 100g (raw, cooked, and sprouted), exact protein content, calorie breakdown, health benefits, regional names across 12 Indian languages, popular cooking uses, and practical tips from my hotel kitchen. All nutritional figures are sourced from USDA FoodData Central.

What Is Moong Dal? Green vs Yellow, Whole vs Split Explained

Yellow moong dal vs green moong dal

Moong dal comes from the green gram plant (Vigna radiata), one of the most widely cultivated legumes across South and Southeast Asia. In Indian cooking, you will encounter it in three primary forms:

• Sabut Moong (Whole Green Moong): The whole unprocessed bean with its dark green husk intact. Highest in fiber, takes longer to cook, slightly harder to digest but most nutrient-dense overall.
• Dhuli Moong Dal (Yellow Split Moong): The green gram with its husk removed and split in half. Cooks fastest, easiest to digest, and the most commonly used variety in Indian households for everyday dal, khichdi, and soup.
• Sprouted Moong: Germinated whole green moong the most bioavailable form, with significantly lower antinutrients and enhanced enzyme activity.

In English, moong dal translates to split green gram or split mung bean. The whole green variety is called mung bean in international food science and trade. From my professional kitchen perspective, yellow moong dal is the go-to choice for wellness menus, recovery meals, and low-fat preparations it is one of the few dals that even guests with sensitive digestion can handle comfortably.

Moong Dal in Different Indian Languages — Regional Names

Whether you are searching for moong dal in Tamil, moong dal in Telugu, moong dal in Kannada, or any other Indian language the table below covers all 12 major regional names. This is useful when shopping at local markets or reading regional recipes.

Moong Dal Nutrition Per 100g — Raw, Cooked & Sprouted

The most important thing I tell home cooks about moong dal nutrition is this: always compare the form you are actually eating. Raw (dry) moong dal has very different numbers from cooked boiled dal because 100g of dry dal absorbs 2.5 to 3 times its weight in water during cooking, dramatically changing the per-100g values. Here is the complete, data-accurate breakdown:

Moong vs. Toor vs. Masoor — Which Dal is Healthiest?

In our hotel kitchen, we choose the dal based on the guest's needs. If someone wants a light meal, it’s Moong; for a hearty lunch, it’s Toor; and for a quick iron boost, we go for Masoor. Here is how they compare nutritionally (per 100g raw weight):

Moong Dal Protein Per 100g — The Complete, Practical Picture

100g of raw (dry) moong dal contains 23.9g of protein making it one of the top plant-based protein sources in the entire Indian kitchen. But the number most home cooks actually need is the cooked figure. Here is the practical protein breakdown by how you eat it:

• 100g raw / dry moong dal: 23.9g protein
• 100g cooked (boiled) moong dal: 7g protein
• 1 standard katori cooked (150g): 10.5–11g protein
• 250ml bowl moong dal soup: 12–14g protein (depending on consistency)
• 100g sprouted moong: 3g protein lower per 100g but with higher bioavailability due to reduced antinutrients

Moong dal protein is technically an incomplete protein it is rich in the essential amino acid lysine but relatively low in methionine and cysteine. In practice, this just means you pair it with rice or roti exactly as traditional Indian cuisine has done for centuries. Rice fills in the missing amino acids, which is precisely why moong dal khichdi is considered a nutritionally complete one-pot meal. In our hotel kitchen, khichdi is what we prepare first for patients or guests coming off a medical fast.

If you are looking for a plant protein that is already complete on its own, quinoa is worth exploring — read my complete quinoa nutrition guide here.

Comparing moong dal to other common Indian dals per 100g raw: moong dal (23.9g) edges out masoor dal (21.9g) and toor/arhar dal (22g), and sits close to urad dal (25g). It is one of the highest-protein options in the everyday dal category.

For a heartier, higher-fiber protein source, you can also read my complete guide to Kabuli Chana nutrition.

Moong Dal Calories — Raw, Cooked & Per Serving

A very common point of confusion among home cooks who track their calories is the difference between raw and cooked moong dal figures. The calorie count changes dramatically with cooking here is the accurate breakdown:

• Raw moong dal (100g dry): 347 kcal
• Cooked moong dal, plain boiled (100g): 105 kcal
• 1 katori cooked moong dal (150g): 157 kcal
• Moong dal with basic tadka (100g): 130–160 kcal depending on oil quantity
• Sprouted moong (100g): just 30 kcal excellent for low-calorie diets

From a professional culinary nutrition standpoint, moong dal's protein-to-calorie ratio is exceptional 7g of protein at just 105 kcal per 100g cooked is better than most grain-based foods and comparable to many commercial protein foods. If you are designing a weight-management or high-protein vegetarian meal, moong dal is one of the smartest ingredients you can build around.

8 Proven Health Benefits of Moong Dal

Moong dal has been part of Ayurvedic medicine and Indian dietary tradition for thousands of years and modern nutritional science validates most of these traditional claims. Here are the key health benefits, supported by the nutritional data above:

1. Exceptional Plant-Based Protein Source

At 23.9g protein per 100g dry weight, moong dal ranks among the top plant protein sources in Indian cuisine. For vegetarians, vegans, or anyone reducing meat consumption, it is a nutritionally dense, affordable, and widely available protein option.

2. Easiest Dal to Digest

Of all the dals used in Indian cooking, yellow moong dal is universally considered the gentlest on the gut. It has fewer oligosaccharides than heavier legumes like rajma or chana, which means significantly less bloating and gas. In our Radisson hotel kitchen, moong dal soup is the standard first meal we prepare for guests coming off a medical fast or recovering from digestive illness.

3. Low Glycemic Index — Ideal for Diabetics

Moong dal has a low Glycemic Index (GI ~25–31), making it a safe and effective choice for diabetic-friendly diets. Its high dietary fiber content slows glucose absorption in the bloodstream, preventing blood sugar spikes. I regularly feature moong dal as a rice alternative or accompaniment on our wellness and diabetic-friendly menus.

4. Supports Heart Health

With 1246mg of potassium and 189mg of magnesium per 100g raw, moong dal actively supports healthy blood pressure regulation. Its naturally low saturated fat content (total fat just 1.15g/100g, mostly unsaturated) makes it a genuinely heart-friendly staple.

5. Very High in Folate — Critical During Pregnancy

100g of raw moong dal provides 625µg of folate exceeding 150% of the daily recommended intake for most adults. Folate (vitamin B9) is essential for fetal neural tube development, particularly during the first trimester. This makes moong dal one of the most important foods for expectant mothers in the Indian diet.

6. Excellent for Weight Management

High protein + high fiber + low calories is exactly the formula for effective weight management. Protein and fiber together keep you fuller for longer, reduce unnecessary snacking, and help maintain lean muscle mass while in a caloric deficit. A bowl of moong dal is genuinely filling something I regularly emphasise to home cooks who struggle with late-evening hunger.

For a full vegetarian protein comparison, tofu vs paneer — which is better for protein — covers two more popular options Indian home cooks rely on.

7. Good Non-Haem Iron Source for Anaemia Prevention

At 6.74mg iron per 100g (raw), moong dal is a significant plant-based iron source. The key is pairing it with vitamin C-rich ingredients a simple squeeze of lemon juice or adding tomatoes to the tadka can enhance non-haem iron absorption by up to 3 times. This is a small cooking technique change that makes a real nutritional difference.

8. Supports Gut Health

The 16.3g of dietary fiber per 100g raw moong feeds beneficial gut bacteria, supports regular bowel movements, and contributes to a healthy gut microbiome. Sprouted moong is particularly beneficial germination breaks down antinutrients like phytic acid and increases prebiotic fiber activity.

Disclaimer: The health benefit information in this post is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you have a specific health condition, chronic illness, or dietary concern, please consult a qualified doctor or registered dietitian before making significant changes to your diet.

How to Use Moong Dal in Indian Cooking

In 13+ years of professional cooking, I have used moong dal across every context imaginable from light patient-diet soups in hotel kitchens to elegant plated desserts on wedding menus. Here are the most important and most delicious uses, with full recipes available on the blog where relevant:

Moong Dal Khichdi

Moong dal khichdi is arguably the most nutritionally complete one-pot meal in Indian cuisine. The combination of rice and moong dal creates a full amino acid profile, the ghee provides fat-soluble vitamins, and the light spicing makes it easy on the stomach. In our Radisson kitchen, it is the go-to recovery meal for guests on medically supervised diets and at home, it is the meal I cook when I need something nourishing fast. Read my detailed Dal Khichdi Recipe →

Moong Dal Chilla (Cheela)

Moong dal chilla is a high-protein savoury pancake made from soaked and ground yellow moong dal batter. It is naturally gluten-free, cooks in under 3 minutes per piece, and is one of the most protein-dense Indian breakfast options. I make it for myself before morning shifts it holds well and keeps you fuelled for hours. A full chilla recipe with variations is on the blog.

Moong Dal Halwa

Moong dal halwa sits at the opposite end of the spectrum a rich, slow-cooked North Indian winter dessert made from roasted moong dal flour, ghee, sugar, milk, and cardamom. The technique requires patience: the dal needs to be continuously stirred as it roasts in ghee until it turns deep golden and the ghee separates. On our winter wedding menus at Radisson, it is always one of the most requested desserts. Read my step-by-step Moong Dal Halwa Recipe →

Other Popular Preparations

• Simple moong dal tadka: mustard seeds, hing, garlic, dried red chilli, curry leaves in ghee
• Moong dal soup thin, lightly spiced, ideal for illness recovery and detox days
• Sprouted moong salad  raw, with cucumber, tomato, onion, lemon, and chaat masala
• Pesarattu (moong dal dosa) — popular in Andhra Pradesh and Telangana, crispy and filling
• Moong dal namkeen — deep-fried crispy snack
• Moong dal payasam — South Indian sweet dessert with jaggery and coconut milk
• Moong Dal Bhajiya --A crispy, protein-rich tea-time snack made by deep-frying spiced moong dal paste.

Moong Dal Cooking Time Chart — Chef’s Guide

One of the reasons I love moong dal in a busy hotel kitchen is its speed. However, cooking times vary significantly based on whether you have soaked the dal and which variety you are using. Here is my professional reference chart:

Moong Dal Price in India & Where to Buy

Moong dal is one of India's most affordable high-protein foods. Retail prices vary by grade and region, but as of 2025–2026, typical market prices are:

• Yellow moong dal (dhuli) — regular quality: ₹100–₹140 per kg
• Yellow moong dal — organic / premium branded: ₹150–₹220 per kg
• Whole green moong (sabut moong): ₹80–₹130 per kg
• Moong dal flour (for halwa / chilla): ₹90–₹160 per kg

For online purchases — including organic, unpolished, and bulk-pack options — Amazon India has a wide selection. Browse moong dal options on Amazon India →

Frequently Asked Questions About Moong Dal

How much protein is in 100g of moong dal?

100g of raw (dry) moong dal contains approximately 23.9g of protein (USDA FoodData Central). After boiling, 100g of cooked moong dal provides about 7g of protein, as water absorption significantly increases the total weight. A standard 1-katori serving (150g cooked) delivers 10–11g of protein.

What is moong dal called in English?

Moong dal is called split green gram or split mung bean in English. The yellow hulled variety is sometimes listed as yellow lentil in international food labelling, though technically it is a gram, not a lentil. The whole green version is internationally known as mung bean.

What is the difference between green moong dal and yellow moong dal?

Green moong dal (sabut moong) is the whole bean with its dark green husk intact — higher in fiber, more nutrients, but slower to cook and slightly harder to digest. Yellow moong dal (dhuli moong) has the husk removed and is split — faster to cook, easier to digest, and most commonly used in everyday Indian cooking for dal, khichdi, and soup.

Is moong dal a complete protein?

Moong dal is an incomplete protein on its own — it is rich in lysine but low in methionine and cysteine. When combined with rice, roti, or any grain (as in moong dal khichdi), the two complement each other to provide all essential amino acids, forming a complete protein. Traditional Indian cuisine has intuitively done this for centuries.

Is moong dal good for weight loss?

Yes — moong dal is one of the best foods for weight loss. At just 105 kcal per 100g cooked with 7g protein and 7.6g fiber, it is filling, low-calorie, and nutritionally dense. Sprouted moong at only 30 kcal per 100g is even more suited for very-low-calorie weight management plans.

Can diabetics eat moong dal?

Yes, moong dal is highly suitable for diabetics. It has a low Glycemic Index (GI ~25–31) and its high fiber content slows glucose absorption, helping to prevent blood sugar spikes. Plain boiled moong dal, moong dal soup, or sprouted moong are the best forms for diabetics. Always consult your doctor or dietitian for personalised dietary guidance.

Is moong dal good during pregnancy?

Moong dal is excellent during pregnancy. It provides 625µg of folate per 100g raw — over 150% of the daily recommended intake — which is essential for fetal neural tube development in the first trimester. It is also a good source of iron, protein, and is easy on the digestive system. Please consult your OB/GYN or dietitian for personalised pregnancy nutrition advice.

How much protein does a bowl of moong dal soup contain?

A standard 250ml bowl of moong dal soup (moderately thick consistency) contains approximately 12–14g of protein. A thinner soup will be closer to 8–10g. The exact protein content depends on how much water is used during cooking — the thicker the dal, the higher the protein per bowl.