Moong Dal Calories & Protein Per 100g | Chilla, Khichdi, Sprouts, Halwa

By Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

Moong dal calories per 100g: Raw = 347 kcal | Cooked (tadka) = 97 kcal | Boiled (plain) = 105 kcal | Chilla = 260 kcal | Halwa = 332 kcal | Sprouts = 28 kcal Moong dal protein per 100g: Raw = 24g | Cooked = 4.8g | Boiled = 7g | Chilla = 15g | Sprouts = 2g

• 50g moong dal: 174 kcal + 12g protein (raw/dry) | 49 kcal + 2.4g protein (cooked)
• 1 bowl moong dal (200g cooked): 193 kcal + 9.6g protein
• 1 moong dal chilla (medium, 40g): 104 kcal + ~6g protein | 2 chillas = 208 kcal + 12g protein
• 1 bowl moong dal khichdi (200g): 259 kcal | 1 bowl halwa (100g): 332 kcal
• Track any moong dal recipe — chilla, khichdi, tadka, halwa — in the Hint app

Moong dal is one of India's most nutritious and versatile dals — a rich source of plant-based protein, dietary fibre, and essential minerals. The calorie content varies dramatically by preparation: from 28 kcal/100g (sprouts) to 332 kcal/100g (halwa).

This guide covers moong dal calories and protein by serving size, cooking method, and recipe.

Moong Dal Calories and Protein Per 100g

Moong dal calories per 100g: Raw = 347 kcal (24g protein) | Cooked tadka = 97 kcal (4.8g) | Boiled = 105 kcal (7g) | Soaked = 180 kcal (12g) | Chilla = 260 kcal (15g) Moong dal calories 100g: Cooked form = 97–105 kcal | Raw dry = 347 kcal | 100g moong dal protein = 4.8g cooked, 24g raw

The calorie content of moong dal depends entirely on preparation. Raw (dry) moong dal is far more calorie-dense than cooked moong dal because cooking absorbs water and triples the volume.

Cooked moong dal tadka (the most commonly consumed form) contains 97 kcal per 100g with a macronutrient split of 47% carbohydrates, 20% protein, and 33% fat (from the tempering oil).

Moong Dal Protein Per 100g

Moong dal protein per 100g: Raw = 24g | Boiled = 7g | Cooked tadka = 4.8g | Chilla = 15g | Sprouts = 2g Moong dal protein: 1 bowl cooked (200g) = 9.6g | 50g raw = 12g | Moong dal is the highest-protein tadka dal in Indian cuisine

Moong dal is the richest protein dal commonly eaten in India. Raw moong dal contains 24g protein per 100g — comparable to chicken (26g/100g) on a dry-weight basis.

Why protein drops on cooking: 100g of raw moong dal absorbs water and expands to ~250–300g of cooked dal. When comparing gram-for-gram, cooked dal appears lower in protein because each gram of cooked dal is ~60% water. The total protein in the meal is unchanged — only the concentration per 100g is lower.

Cooked Moong Dal Protein Per 100g

Cooked moong dal protein per 100g: Tadka = 4.8g | Boiled plain = 7g | Boiled moong dal protein per 100g = ~7g (no oil dilution) Boiled moong dal protein per 100g: 7g | Cooked moong dal protein per 100g = 4.8–7g depending on preparation

Boiled moong dal (without tempering oil) has marginally higher protein per 100g (7g vs 4.8g) because it contains no oil dilution. For maximum protein per calorie, boiled moong dal (7g protein / 105 kcal) is preferable to dal tadka (4.8g protein / 97 kcal).

50g Moong Dal Calories and Protein

50g moong dal protein and calories: Raw = 174 kcal + 12g protein | Cooked = 49 kcal + 2.4g protein | Boiled = 52 kcal + 3.5g protein 50 gm moong dal protein: 12g (raw/dry) | 50g moong dal calories: 174 kcal (raw), 49 kcal (cooked) | Moong dal protein per 50g: 2.4–12g

50g of raw moong dal = the amount used to make approximately 150–200g of cooked dal (after water absorption during cooking). When a recipe says "50g moong dal," it means 50g of the dry, unsoaked dal — this will become approximately 140–160g when cooked.

50 gm moong dal calories for weight loss: 50g raw moong dal contains 174 kcal but yields a significantly larger volume when cooked. This makes moong dal one of the most volume-efficient protein sources for calorie-controlled diets.

1 Bowl (1 Katori) Moong Dal Calories

1 bowl moong dal calories: Small katori (~100g) = 97 kcal | Medium bowl (~150g) = 145 kcal | Large bowl (~200g) = 193 kcal 1 katori moong dal calories: 97 kcal (small, 100g) | 145 kcal (medium, 150g) | 1 bowl moong dal protein = 4.8–9.6g

Dal servings vary by bowl size. The standard Indian katori holds approximately 150–200ml (100–150g of cooked dal):

2 katori moong dal calories: 2 medium katoris (300g) = 290 kcal, 14.4g protein.

1 Bowl Dal Calories

1 bowl dal calories: Cooked moong dal (medium bowl ~150g) = 145 kcal | 1 katori dal = 97–145 kcal depending on size | One bowl of dal calories: 97–193 kcal One bowl dal calories: Small katori = 97 kcal | Large bowl = 193 kcal | 1 small bowl dal calories = 97 kcal for moong dal tadka

For standard Indian meals where "1 bowl dal" accompanies roti or rice:

These figures are for plain moong dal tadka. Richer dal preparations (dal makhani, dal fry with ghee) will be 30–50% higher in calories due to additional fat.

Moong Dal Nutritional Value Per 100g (Cooked)

Moong dal nutrition per 100g (cooked): 97 kcal | 4.8g protein | 11.4g carbs | 4g fiber | 3.6g fat | 372mg potassium | Low GI Moong dal nutritional value per 100g: 97 kcal + 4.8g protein + 11.4g carbs — high in beta-carotene, lutein, potassium, magnesium

Moong dal is an excellent source of beta-carotene (a precursor to vitamin A), lutein (important for eye health), potassium (blood pressure regulation), and dietary fibre. Its high fibre-to-calorie ratio makes it one of the most satiating low-calorie foods available in Indian cuisine.

Cooked / Boiled Moong Dal Calories Per 100g

Boiled moong dal calories per 100g: 105 kcal (plain, no oil) | 97 kcal (with tadka oil/spices) | Soaked moong dal per 100g = 180 kcal Cooked moong dal calories per 100g: 97–105 kcal | Boiled moong calories = 105 kcal | Soaked moong dal calories per 100g = 180 kcal

Why boiled moong (105 kcal) has slightly more calories than tadka (97 kcal): This counterintuitive result occurs because the per-100g tadka calculation includes a higher water content — the tempering spices and tomato-based gravy add liquid volume but little caloric weight. For practical purposes, both values should be rounded to ~100 kcal per 100g of cooked moong dal.

1. Moong Dal Chilla Calories

Moong dal chilla calories: 1 small (30g) = 78 kcal | 1 medium (40g) = 104 kcal | 1 large (50g) = 130 kcal Moong chilla calories per 100g = 260 kcal | Moong dal cheela calories = 78–130 kcal per piece | 2 moong chilla calories = 156–208 kcal

Moong dal chilla (also written moong dal cheela) is a protein-rich savoury pancake made from ground moong dal batter, typically cooked with a small amount of oil. Per 100g: 260 kcal, 15g protein, 34g carbs, 6.5g fat.

Yellow moong dal chilla calories: Identical to standard moong dal chilla — yellow moong dal (dhuli moong) has virtually the same macronutrient profile as whole green moong dal when ground into chilla batter.

Green moong dal chilla calories: Also the same — 78 kcal (small), 104 kcal (medium), 130 kcal (large).

1 Moong Dal Chilla Calories

1 moong dal chilla calories: Small (30g) = 78 kcal | Medium (40g) = 104 kcal | Large (50g) = 130 kcal | Protein: ~4.5g (small), ~6g (medium) One moong dal chilla calories: 78–130 kcal | Calories in 1 moong dal chilla: 104 kcal (medium) | 1 moong dal chilla protein: ~6g

Calories in one moong dal chilla: 78 kcal (small, 30g) or 104 kcal (medium, 40g). Most home-made chillas fall in the medium range.

1 moong dal chilla protein: ~4.5–7.5g depending on size. Moong dal chilla is one of the highest-protein Indian breakfast options per calorie — 104 kcal with 6g protein gives a protein-to-calorie ratio of approximately 23%, comparable to chicken breast.

2 Moong Dal Chilla Calories and Protein

2 moong dal chilla calories and protein: Small (60g) = 156 kcal + 9g protein | Medium (80g) = 208 kcal + 12g protein | Large (100g) = 260 kcal + 15g protein 2 moong dal chilla calories: 208 kcal (medium) | 2 moong chilla calories and protein = 208 kcal + 12g protein

Two medium moong dal chillas (80g) = 208 kcal, approximately 12g protein. Two chillas is a common breakfast serving that provides a meaningful protein start to the day.

3 moong dal chilla calories: 3 medium chillas (120g) = 313 kcal, ~18g protein — a complete high-protein breakfast for active individuals.

4 moong dal chilla calories: 4 medium chillas (160g) = 417 kcal, ~24g protein.

Moong Dal Chilla Protein Per 100g

Moong dal chilla protein per 100g: ~15g | Moong dal chilla calories per 100g: 260 kcal | Carbs: 34g | Fat: 6.5g Moong dal chilla nutrition per 100g: 260 kcal + 15g protein + 34g carbs + 6.5g fat | 100 gm moong dal chilla protein = 15g

Moong dal chilla macros: The macronutrient split is approximately 52% carbohydrates, 23% protein, and 25% fat. This high protein percentage (23%) makes moong dal chilla one of the most protein-efficient Indian breakfast foods available.

How much protein in 100g moong dal chilla: 15g. This is comparable to paneer (~18g/100g) and significantly higher than most cereal-based breakfast foods.

2. Moong Dal Khichdi Calories

Moong dal khichdi calories: 1 medium cup (200g) = 259 kcal | Per 100g = 129 kcal | 1 small cup (100g) = 129 kcal | Large cup (300g) = 388 kcal Calories in moong dal khichdi: 259 kcal per medium serving (200g) | Moong dal khichdi per 100g = 129 kcal | 1 bowl moong dal khichdi = 259 kcal

Moong dal khichdi (rice + moong dal cooked together) contains approximately 129 kcal per 100g and 259 kcal per medium serving (200g). The calorie content is higher than plain dal because of the combined rice and dal carbohydrate content.

1 bowl moong dal khichdi calories: 259 kcal for a medium-sized serving (200g). Khichdi is considered one of the most easily digestible complete meals in Indian cuisine, providing balanced protein and carbohydrates with minimal fat.

Moong dal khichdi protein: Approximately 7–9g protein per 200g serving, depending on the moong-to-rice ratio. Increasing the moong dal proportion boosts protein while reducing calories per gram.

3. Moong Dal Dosa Calories

Moong dal dosa calories: 1 small (30g) = 75 kcal | 1 medium (40g) = 100 kcal | 2 medium dosas = 201 kcal | Moong dal pesarattu = 75–125 kcal per piece

Moong dal dosa (pesarattu) is a South Indian crepe made from ground whole moong dal batter. Per 30g piece: 75 kcal; per 40g medium piece: 100 kcal.

4. Moong Dal Sprouts Calories

Moong dal sprouts calories: 28 kcal per 100g | 200g = 55 kcal | Moong sprouts protein = ~2g per 100g | Lowest calorie moong preparation

Moong sprouts are the lowest-calorie moong preparation — sprouting dramatically reduces calorie density while boosting vitamin C content by 15–20x compared to dry dal.

Moong sprouts vs moong dal: 100g moong sprouts = 28 kcal vs 100g cooked moong dal = 97 kcal. For maximum volume per calorie — ideal for weight loss — moong sprouts provide 3.5× more food per calorie than cooked dal.

5. Moong Dal Halwa Calories

Moong dal halwa calories per 100g: 332 kcal | Per 200g serving = 663 kcal | Moong dal halwa = high calorie dessert with 37% carbs, 12% protein, 51% fat Moong dal halwa kcal per 100g: 332 kcal | Calories in moong dal halwa = 332 kcal/100g | 1 small bowl (100g) = 332 kcal

Moong dal halwa is a ghee-rich Indian dessert. Per 100g: 332 kcal, with the high calorie content driven by the large quantity of ghee and sugar used in preparation.

Moong dal halwa macros per 100g: 37% carbohydrates, 12% protein, 51% fat. The high fat content comes from ghee — a 100g serving of halwa typically contains 15–18g of fat. While nutritious as an occasional dessert, moong dal halwa should be consumed sparingly on a calorie-controlled diet.

Moong Dal Recipes: Full Calorie Reference

Snacks (per 1 small piece, 30g):

Snacks and sides (per 1 small cup, 100g):

Curries (per 1 small cup, 100g):

Khichdi and soups (per 1 medium cup, 200g):

Moong Dal Benefits

Supports weight loss: High fibre (4g/100g cooked) and protein (4.8g/100g cooked) promote satiety and reduce overall calorie intake. Studies show pulse consumption is associated with meaningful reductions in body weight and waist circumference.

Helps control blood sugar: The low glycaemic index (GI ~25–38) makes moong dal ideal for diabetes management. Moong dal's high resistant starch content slows glucose absorption, reducing postprandial blood glucose spikes.

Boosts immunity: Antioxidants including selenium and zinc support immune health. Sprouting increases vitamin C content by up to 15× compared to dry dal, further enhancing the antioxidant profile.

Improves heart health: Potassium (372mg/100g) and magnesium (49mg/100g) support healthy blood pressure. Research shows daily pulse consumption produces significant reductions in systolic and diastolic blood pressure.

Supports thyroid function: Selenium-rich foods like moong dal help maintain thyroid hormone production and reduce oxidative stress in thyroid tissue. One serving (200g cooked) provides approximately 32 mcg selenium — more than half the recommended daily intake.

Good for PCOS: A diet including dals and pulses improves insulin sensitivity, reduces triglycerides and LDL-cholesterol, and supports hormonal balance — all key factors in PCOS management.

Is Moong Dal Good for Weight Loss?

Yes. Moong dal is one of the best foods for weight loss in the Indian diet. It is high in dietary fibre and protein, both of which promote satiety and reduce total calorie intake. Cooked moong dal tadka (97 kcal/100g) provides substantial volume per calorie — a 200g serving is less than 200 kcal while delivering 9.6g protein and 8g fibre, keeping you full for 3–4 hours.

Best form for weight loss: Boiled moong dal without tadka (105 kcal/100g, 7g protein) or moong sprouts (28 kcal/100g) maximise protein per calorie and volume per calorie respectively.

Is Moong Dal Good for Diabetes?

Yes. Numerous studies show that daily moong dal consumption lowers fasting glucose, HbA1c, and insulin resistance. Moong dal has a glycaemic index of approximately 25–38 — well within the low-GI range — making it one of the most diabetes-friendly Indian foods. Its high fibre content further blunts postprandial glucose response by slowing gastric emptying and carbohydrate absorption.

Is Moong Dal Good for Blood Pressure?

Yes. Research demonstrates daily pulse consumption causes significant reductions in systolic blood pressure (by 2–5 mmHg) and diastolic blood pressure (by 1–3 mmHg). Moong dal is rich in potassium (372mg/100g) and magnesium (49mg/100g), both of which support vascular relaxation and reduce hypertension risk.

Moong Dal Glycaemic Index

The glycaemic index of moong dal is approximately 25–38 (low GI), making it an excellent food choice for people with diabetes, insulin resistance, or PCOS. Whole moong dal (green, with husk) has a slightly lower GI than yellow split moong dal due to the additional fibre from the husk.

Effect of cooking method on GI: Sprouted moong dal has the lowest GI (~25) because sprouting partially breaks down starches and increases resistant starch content. Boiled dal (GI ~30–38) is preferable to stir-fried preparations, which can slightly elevate GI by altering starch structure.

Moong Dal Side Effects

Some individuals may experience bloating, flatulence, or digestive discomfort when eating large quantities. Soaking or sprouting moong dal significantly reduces the oligosaccharides (FODMAPs) responsible for gas production. Starting with smaller portions and increasing gradually also helps. People with kidney disease should monitor dal intake due to its potassium and phosphorus content.

Track Moong Dal With Hint App v2.0

Hint app version 2.0 makes tracking moong dal across all recipes fast and accurate:

• Apple Health sync (iOS) — Hint v2.0 automatically syncs workout and sleep data from Apple Health. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Your calorie burn from morning exercise is factored into your daily budget when you log your moong dal meals.
• Google Health Connect sync (Android — coming this month) — the same automatic sync arrives for Android users.
• Free AI insights — Hint's AI analyses your nutrition data and provides personalised recommendations at no cost. If your daily dal intake is high in sodium (from tadka spices) relative to your blood pressure goals, Hint flags this and suggests alternatives.
• Custom recipes — log your exact moong dal preparation: chilla, khichdi, tadka, or halwa with specific quantities. Save any custom moong dal recipe for one-tap logging. All major moong dal preparations — including regional variations like pesarattu, pongal, and dhokla — are pre-loaded in Hint's Indian food database.
• Trend charts (Pro & Premium) — track your daily protein intake from dal and see how your moong dal habit contributes to your weekly protein target.
• 300+ strength training workouts with guided videos — now free for all users in v2.0. Hint Pro: Advanced macronutrient tracking, daily protein and fibre goals, and weekly progress reports.

Hint Premium: All Pro features plus unlimited dietitian consultations for condition-specific guidance on dal intake for diabetes, PCOS, blood pressure, and weight loss.

Frequently Asked Questions

Moong dal calories per 100g? Cooked moong dal tadka: 97 kcal per 100g, 4.8g protein. Boiled (plain): ~105 kcal, 7g protein. Raw/dry: 347 kcal, 24g protein.

1 moong dal chilla calories? 1 small chilla (30g): 78 kcal. 1 medium chilla (40g): 104 kcal. 1 large chilla (50g): 130 kcal. Protein per chilla: ~4.5–7.5g depending on size.

2 moong dal chilla calories and protein? 2 medium chillas (80g): 208 kcal, ~12g protein. 2 small chillas (60g): 156 kcal, ~9g protein.

Moong dal protein per 100g? Raw moong dal: 24g protein per 100g. Cooked tadka: 4.8g per 100g. Boiled plain: ~7g per 100g. The protein content is identical in total — cooking adds water which dilutes the per-100g concentration.

50g moong dal protein and calories? 50g raw/dry moong dal: 174 kcal, 12g protein. 50g cooked moong dal: 49 kcal, 2.4g protein.

1 bowl moong dal calories? 1 medium bowl (150g cooked): 145 kcal, 7.2g protein. 1 large bowl (200g): 193 kcal, 9.6g protein.

1 bowl dal calories? For moong dal tadka: 1 katori (100g) = 97 kcal | medium bowl (150g) = 145 kcal | large bowl (~200g) = 193 kcal.

Moong dal khichdi calories per bowl? 1 medium cup (200g) moong dal khichdi = 259 kcal. Per 100g = 129 kcal.

Moong dal halwa calories per 100g? 332 kcal per 100g. A medium serving (200g) = 663 kcal. Moong dal halwa is one of the most calorie-dense Indian sweets due to its high ghee and sugar content.

Is moong dal high in protein? Yes, for a plant-based food. Raw moong dal has 24g protein per 100g — comparable to meat on a dry-weight basis. Cooked moong dal provides 4.8–7g protein per 100g (depending on preparation), making it India's most widely available high-protein dal.

Moong dal mein kitni calorie hoti hai? 100g paki hui moong dal mein 97 kcal hoti hain (tadka ke saath). Ek medium katori (150g) mein 145 kcal hoti hain. Kachi moong dal mein 347 kcal hoti hain per 100g.

Moong dal chilla mein kitni calorie hoti hai? Ek chota chilla (30g) mein 78 kcal, ek medium chilla (40g) mein 104 kcal, ek bada chilla (50g) mein 130 kcal hoti hain.

Scientific References

1. Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213–1223. PMID: 27030531
2. Hafiz MS, Bhatt DL, Mehta SR, et al. 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;61(2):809–827. PMID: 34585281
3. Lukus PK, Doma KM, Mitchell DC, Miller PE, Hartman TJ. The Role of Pulses in Cardiovascular Disease Risk: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Lifestyle Med. 2020;14(6):571–579. PMID: 33117097
4. Dahiya PK, Linnemann AR, Van Boekel MA, Khetarpaul N, Grewal RB, Nout MJ. Mung bean: technological and nutritional potential. Crit Rev Food Sci Nutr. 2015;55(5):670–688. PMID: 24915327
5. Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014;39(11):1197–1204. PMID: 25061763
6. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281–2283. PMID: 18835944
7. Slavin JL. Dietary fiber and body weight. Nutrition. 2005;21(3):411–418. PMID: 15797686
8. Messina V. Nutritional and health benefits of dried beans. Am J Clin Nutr. 2014;100(Suppl 1):437S–442S. PMID: 24871479

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health, and leads the nutrition strategy behind the Hint app.

Connect with Asfia on LinkedIn

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