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Soaking
Wash the moong dal and soak them in water for 20 minutes. Transfer the dal to a strainer and drain the water.
Moong dal ladoo
Moong dal ladoo has 131.7 calories per serving (1 Small Piece) — that's 425.7 calories per 100g. It provides 3.9g protein, 17.1g carbs, and 5.3g fat. With a medium glycemic index (GI: 63), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Moong dal ladoo in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories131.7 kcal
- Carbs17.1 g (68.6 kcal)
- Protein3.9 g (15.5 kcal)
- Fats5.3 g (47.6 kcal)
Nutrition Label
Moong dal ladoo
- Serving Size1 Small Piece (30 g)
- Calories131.7 kcal
- Carbs17.1 g
- Fiber1.6 g
- Sugar9.2 g
- Protein3.9 g
- Fat5.3 g
- Saturated fat2.9 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat0.4 g
- Cholesterol11.5 mg
- Sodium1.8 mg
Nutrition per 100g
- Calories425.7 kcal
- Carbs55.4 g
- Fiber5.2 g
- Sugar29.7 g
- Protein12.5 g
- Fat17.1 g
- Cholesterol37.2 mg
- Sodium5.8 mg
1 serving = 30.9g
Cooking time: 25 minutes
Serves: 16 persons
Ingredients
Ghee clarified butter
5 Table Spoon
Sugar
150 Grams
Green gram dal
250 Grams
Cardamom green
5 Grams
Almond
10 Grams
Pistachio nuts
10 Grams
Instructions
1
2
Frying
Add ghee to a heavy-bottomed pan. Transfer the dal to a pan. Saute lentils over medium-low heat, stirring frequently, for 10-15 minutes or until the dal turn slightly deep in color. When cooled, transfer the moong dal to a food processor. Pulse the dals until fine in texture.
3
Cooking
Heat ghee in the same pan. Add the moong dal powder to this pan. Roast the powdered moong dal on medium heat, stirring constantly. Cook until the lentils turn deep yellow and impart a nutty fragrance. Add cardamom powder, sugar powder. Mix to combine. Take the moong dal mix off the heat and allow it to cool to a comfortable temperature.
4
Making Ladoo
Grease hand with little ghee and prepare small balls. Garnish with chopped nuts and serve.
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Moong dal ladoo | Barfi | Doodh peda | Milk Peda |
|---|---|---|---|---|
| Calories | 131.7 kcal | 119.5 kcal | 109 kcal | 109 kcal |
| Carbs | 17.1 g | 8.6 g | 12.4 g | 12.4 g |
| Protein | 3.9 g | 3.8 g | 3 g | 3 g |
| Fat | 5.3 g | 7.8 g | 5.2 g | 5.2 g |
| Fiber | 1.6 g | 0.2 g | 0.3 g | 0.3 g |
| Sugar | 9.2 g | 8.2 g | 12.1 g | 12.1 g |
| Sodium | 1.8 mg | 10 mg | 8.3 mg | 8.3 mg |
| Cholesterol | 11.5 mg | 6.2 mg | 2.4 mg | 2.4 mg |
Health Goals Suitability
Weight Loss
At 131.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 63). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (11.5mg) and low saturated fat (2.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Moong dal ladoo stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (263.4-395.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Moong dal ladoo contains 131.7 kcal (3.9g protein, 17.1g carbs, 5.3g fat). That's 425.7 kcal per 100g. You can track exact portions in the Hint app.
At 131.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Moong dal ladoo has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Moong dal ladoo is light enough for dinner at 131.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Moong dal ladoo is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
