Dals & pulses · Veg
Moong Dal calories & nutrition
मूंग दाल
Quick answer
Moong Dal, 1 katori cooked dal (≈30 g dry): about 98 kcal, 7.2 g protein, 15.8 g carbs and 0.4 g fat. Per 100 g (dry (uncooked) dal): 326 kcal and 23.9 g protein.
Split moong dal (yellow, skinless green gram) is light, quick to cook and easy to digest. It has one of the highest protein contents among everyday dals.
Nutrition per serving
Choose a serving size. Values are for dry (uncooked) dal.
1 katori cooked dal (≈30 g dry)
98kcal
7.2 g protein · 15.8 g carbs · 0.4 g fat
| Calories | 98 kcal |
|---|---|
| Protein | 7.2 g |
| Carbohydrates | 15.8 g |
| Fat | 0.4 g |
| Fibre | 2.8 g |
Nutrition per 100 g
For dry (uncooked) dal.
| Calories | 326 kcal |
|---|---|
| Protein | 23.9 g |
| Carbohydrates | 52.6 g |
| Fat | 1.4 g |
| Fibre | 9.4 g |
| Calcium | 43 mg |
| Iron | 3.9 mg |
Is moong dal good for your goals?
Weight loss
Moong Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 98 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
A useful protein source with about 7.3 g of protein per 100 kcal. Combine it with other protein foods across the day.
- Nutrition is listed for dry dal — cooking adds water, not calories. Weigh dal before cooking when tracking.
- Moong dal chilla or sprouts make an easy high-protein breakfast.
- Dal with rice or roti gives a more complete mix of amino acids.
Moong Dal vs masoor dal
| Nutrient | Moong Dal | Masoor Dal |
|---|---|---|
| Calories | 326 kcal | 322 kcal |
| Protein | 23.9 g | 24.4 g |
| Carbs | 52.6 g | 52.5 g |
| Fat | 1.4 g | 0.8 g |
| Fibre | 9.4 g | 10.4 g |
| Protein per 100 kcal | 7.3 g | 7.6 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Moong Dal, 1 katori cooked dal (≈30 g dry): about 98 kcal, with 7.2 g protein, 15.8 g carbohydrate and 0.4 g fat.
Moong Dal, 50 g dry: about 163 kcal, with 11.9 g protein, 26.3 g carbohydrate and 0.7 g fat.
100 g of dry (uncooked) dal has about 23.9 g protein and 326 kcal — roughly 7.3 g of protein per 100 kcal.
Moong Dal is filling for its calories thanks to its fibre (1 katori cooked dal (≈30 g dry): about 98 kcal). A good fit for a calorie deficit in normal portions.
A useful protein source with about 7.3 g of protein per 100 kcal. Combine it with other protein foods across the day.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code B010 “Green gram, dal”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
Related foods
- 331 kcal / 100 g dry
Toor Dal (Arhar)
1 katori cooked dal (≈30 g dry): 99 kcal · 6.5 g protein
- 329 kcal / 100 g dry
Chana Dal
1 katori cooked dal (≈30 g dry): 99 kcal · 6.5 g protein
- 299 kcal / 100 g dry
Rajma (Red Kidney Beans)
1 katori cooked rajma (≈40 g dry): 120 kcal · 8 g protein
- 287 kcal / 100 g dry
Kala Chana (Black Chickpeas)
1 katori cooked chana (≈40 g dry): 115 kcal · 7.5 g protein
- 377 kcal / 100 g dry
Soybean
1 katori cooked soybean (≈30 g dry): 113 kcal · 11.3 g protein