Moong Dal Calories, Nutrition, and Health Benefits

August 30, 2022
Moong Dal Calories, Nutrition, and Health Benefits

TLDR

  • One small cup of Moong dal has 97 kcal.
  • Calories in moong dal depend on serving size and recipe.
  • Moong dal is a good source of protein and dietary fiber.
  • Eat moong dal daily to reduce the risk of diabetes, hypertension, and PCOS.

How Many Calories Are In One Cup Moong dal?

One small cup (100 grams) of moong dal tadka has 97 kcal. Calories in a cooked moong dal depend on its serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of moong dal tadka.

Moong Dal Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)97
1 Medium cup (200 grams)193
1 Large cup (300 grams)290

Moong dal Nutrition Facts

Moong dal contains 47% carbohydrates, 20% protein, and 33% fat. It is a good source of protein, dietary fiber, potassium, magnesium, copper, selenium, manganese, and an excellent source of beta carotene, and lutein. It helps boost immunity and strengthen muscles.

Download the Hint app to track the number of calories consumed from Moong dal recipes for various types of Moong dal.

Is Moong dal good for weight loss?

Moong dal is a good source of dietary fiber and protein. It is loaded with various types of vitamins and minerals. Eating Moong dal daily as part of lunch or dinner while controlling your daily calories significantly helps in weight loss1.

To learn more read our blogs on counting your calories for weight loss.

Is Moong dal good for diabetes?

Numerous studies suggest including moong dal in your diet over long periods significantly lowers your fasting glucose, glycated hemoglobin (HbA1c), and homeostatic model assessment of insulin resistance (HOMA-IR)2. In other words, eating moong dal daily is good for controlling blood sugar levels and reducing insulin resistance.

If you are diabetic, you can subscribe to the Indian diabetic diet instant plan for a balanced diet with different varieties of moong dal recipes and control your blood glucose levels.

Is Moong dal good for blood pressure?

Research suggests eating moong dal and other pulses daily caused a significant reduction in systolic blood pressure3. The blood pressure lowering effects of moong dal could be due to various components such as phytochemicals, dietary fiber, potassium, and magnesium.

Is Moong dal good for PCOS?

A 2018 study conducted on women with PCOS demonstrated that following a diet with dals and pulses is effective in improving insulin response to an Oral Glucose Tolerance Test (OGTT), levels of triglycerides, LDL-cholesterol, HDL-cholesterol, and diastolic blood pressure.

To put it clearly, eating yellow or green moong dal and other pulses daily can prevent complications in women with PCOS.

To learn more about the PCOS diet and treatment, read our blog.

Is Moong dal good for thyroid?

Moong dal is a good source of selenium, zinc, and iodine. Eating such selenium-rich food prevents selenium deficiency and helps improve thyroid function. We recommend patients suffering from hypothyroidism eat moong dal along with healthy fats and other protein-rich foods.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is Moong dal good for immunity?

Moong dal is a good source of dietary fiber. Eating high-fiber food improves gut health and is critical for proper immune function.
Apart from fiber, it is also a good source of selenium, and zinc, which help boost immunity.

Sprouting increases the vitamin C content. Therefore one can include moong sprouts to improve their immunity.

To know more about which nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

Is Moong dal good for muscle gain?

Moong dal contains high protein and dietary fiber. If consumed with regular physical activity and other high protein foods it could contribute to muscle gain. To improve muscle gain include protein-rich foods in your diet.

Download the HINT app and go to the recipe section to check for high-protein recipes.

Is Moong dal good for weight gain?

Moong dal is a good source of protein and essential amino acids which could directly contribute to healthy weight gain.

For more protein-rich food that could be consumed along with Moong dal, you can check the recipes section of the HINT app.

Is Moong dal good for fat loss?

Recent studies report that including moong dal and other pulses in your daily diet results in fat loss1-3. For better results, along with changing your diet by including Moong dal use the Hint app and track your lifestyle.

There are many healthy and tasty varieties of moong dal. Listed below are the top 5 popular moong dal recipes with related calorie and nutrition information.

One small piece (30 grams) of moong dal chilla or cheela has 78 kcal. 52% of these calories are from carbohydrates, 23% from protein, and 25% from fat. Use the hint app to track your calories.

1. Moong dal chilla

One small piece of moong dal chilla or cheela has 78 kcal. 52% of these calories are from carbohydrates, 23% from protein, and 25% from fat. Moong dal chilla is a good source of protein, magnesium, phosphorus, and excellent source of selenium. Eating moong dal chilla helps in lowering blood pressure and reduces muscle cramps.

Moong Dal 
Serving Size (in grams)
Calories (kcal)
1 Moong Dal Chilla2 Moong Dal Chilla3 Moong Dal Chilla4 Moong Dal Chilla
1 Small piece (30 grams)78156234312
1 Medium piece (40 grams)104208313417
1 Large piece (50 grams)130260391521

One medium cup (200 grams) of moong dal khichdi has 259 kcal. 66% of these calories are from carbohydrates, 12% from protein, and 22% from fat. Use the hint app to track your calories.

2. Moong dal khichdi

One medium cup of moong dal khichdi has 259 kcal. 66% of these calories are from carbohydrates, 12% from protein, and 22% from fat. Moong dal khichdi is a good source of dietary fiber, protein, thiamin, vitamin B5, phosphorus, copper, manganese, and an excellent source of selenium. Eating moong dal khichdi helps manage diabetes and improve thyroid function.

Moong Dal Khichdi Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)129
1 Medium cup (200 grams)259
1 Large cup (300 grams)388

Moong dal dosa is also known as pesarattu. One small piece (30 grams) of moong dal dosa has 75 kcal. 64% of these calories are from carbohydrates, 21% from protein, and 14% from fat. Use the hint app to track your calories.

3. Moong dal dosa

Moong dal dosa is also known as pesarattu. One small piece of moong dal dosa has 75 kcal. 64% of these calories are from carbohydrates, 21% from protein, and 14% from fat. Moong dal dosa is an excellent source of protein, dietary fiber, magnesium, copper, and selenium. Eating moong dal dosa helps strengthen muscles and improve thyroid function

Moong Dal Dosa
Serving Size (in grams)
Calories (kcal)
1 Moong Dal Dosa2 Moong Dal Dosa3 Moong Dal Dosa4 Moong Dal Dosa
1 Small piece (30 grams)75150226301
1 Medium piece (40 grams)100201301401
1 Large piece (50 grams)125251376502

One small cup (100 grams) of moong sprouts salad has 28 kcal. 69% of these calories are from carbohydrates, 21% from protein, and 10% from fat. Use the hint app to track your calories.

4. Moong dal sprouts

One small cup of moong sprouts salad has 28 kcal. 69% of these calories are from carbohydrates, 21% from protein, and 10% from fat. Moong dal sprouts salad is a good source of vitamin C, and an excellent source of alpha carotene, and beta carotene. Eating moong dal sprouts salad helps strengthen muscles and boost immunity.

Moong Dal Sprouts
Salad Serving Size (in grams)
Calories (kcal)
1 Small cup (100 grams)27
1 Medium cup (200 grams)55
1 Large cup (300 grams)83

One small cup of moong dal halwa has 332 kcal. 37% of these calories are from carbohydrates, 12% from protein, and 51% from fat. Use the hint app to track your calories.

5. Moong dal halwa

One small cup of moong dal halwa has 332 kcal. 37% of these calories are from carbohydrates, 12% from protein, and 51% from fat. Moong dal halwa is a good source of protein, dietary fiber, calcium, vitamin D, magnesium, manganese, thiamin, pantothenic acid, biotin, vitamin E, and an excellent source of copper, phosphorus, and selenium. Eat moong dal halwa in moderation as it contains high sugar and saturated fat.

Moong Dal Halwa Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)332
1 Medium cup (200 grams)663
1 Large cup (300 grams)995

Here are the calorie values of various types of moong dal recipes including snacks, desserts, curries, khichidis and soups. Download the Hint app for more information on moong dal recipes, calories, and nutrition facts.

Moong Dal Recipes - SnacksCalories (kcal) in 1 Small Piece (30 grams)
Sprouted moong methi cheela35
Green moong dal and vegetable idli44
Moong dal and palak idli46
Lauki moong dal cheela47
Rice and moong dal idli53
Moong dal palak cheela56
Moong sprout kebab65
Moong dal dhokla72
Yellow moong pesarattu75
Moong dal cheela78
Oats and moong dal vada86
Yellow moong dal paratha108
Moong dal ladoo132
Moong Dal Recipes - SnacksCalories (kcal) in 1 Small Cup (100 grams)
Moong sprouts salad28
Moong spring onion tomato salad28
Moong sprouts corn salad35
Moong sprouts stir fry110
Carrot moong dal stir fry115
Moong dal halwa332
Haldiram's moong dal465
Moong Dal Recipes - CurriesCalories (kcal) in 1 Small Cup (100 grams)
Pumpkin moong dal curry95
Ridge gourd moong dal curry106
Bottle gourd moong dal curry108
Moong dal kosambari109
Sring onion moong dal curry109
Cabbage moong dal curry113
Palak paneer with moong dal curry126
Moong dal usili129
Bachalikura (basella leaves) moong dal curry134
Plantain moong dal curry164
Moong dal curry167
Moong Dal Recipes - Khichdi and SoupsCalories (kcal) in 1 Medium Cup (200 grams)
Thotakura pulusu (amaranth moong dal stew)160
Moong dal vegetable soup167
Yellow moong dal soup193
Sabudana moong khichdi184
Spinach moong dal khichdi213
Bajra moong dal khichdi257
Moong dal khichdi259
Rice moong dal pongal285
Brown rice moong dal pongal304

References

  1. Kim SJ, de Souza RJ, Choo VL, Ha V, Cozma AI, Chiavaroli L, Mirrahimi A, Blanco Mejia S, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ, Sievenpiper JL. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 May;103(5):1213-23. doi: 10.3945/ajcn.115.124677. Epub 2016 Mar 30. PMID: 27030531.

  2. Hafiz MS, Campbell MD, O'Mahoney LL, Holmes M, Orfila C, Boesch C. Pulse consumption improves indices of glycemic control in adults with and without type 2 diabetes: a systematic review and meta-analysis of acute and long-term randomized controlled trials. Eur J Nutr. 2022 Mar;61(2):809-824. doi: 10.1007/s00394-021-02685-y. Epub 2021 Sep 29. PMID: 34585281; PMCID: PMC8854292.

  3. Lukus PK, Doma KM, Duncan AM. The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes. Am J Lifestyle Med. 2020 May 25;14(6):571-584. doi: 10.1177/1559827620916698. PMID: 33117097; PMCID: PMC7566181.