Moong Dal is also known as Mung bean or Green gram. Moong dal is one of the most widely used lentils in Indian meal plates.
Moong dal is available in many forms like Whole green moong dal, split yellow moong dal. Moong dal is a powerhouse of nutrition and is a go to option for dal in most of Indian families.
In this blog post on Moong dal nutritional value per 100g, we will explore various health benefits of Moong dal and its actual nutritional value in 1 bowl or 100g of moong dal.
We will explore it from perspective of best dietitian in Mumbai – Dt. Foram Modi. So, let’s get started with a little intro on history of moong dal and its origin.
Origin of Moong Dal
Moong dal is historically called as Vigna radiata. It has its origins in India where it is been cultivated from thousands of years.
From India, moong dal spread to various parts of southeast Asia, China & Africa. Today, it is not only found in Indian kitchens but also widely used in Asian cuisines for its digestibility.
Moong dal is one of the oldest grain that is cultivated in India. Moong dal is known for its digestibility, cooling properties, and high nutritional value and is one of best alternative for Tur Dal in India. This is one of the reason why we thought there must be a separate blog post required for moong dal nutritional value per 100g.
Why Indian People Eat Moong Dal a lot ?
Ayurvedic Benefits: Moong dal is considered tridoshic in Ayurveda — meaning it’s suitable for all body types (Vata, Pitta, Kapha). It balances digestion, detoxifies the body, and is gentle on the gut
Nutrient-Rich: It is a powerhouse of plant-based protein, fiber, iron, magnesium, and B vitamins, making it ideal for both vegetarians and vegans
Versatile & Light: Moong dal can be prepared in many ways — khichdi, soups, cheela, sprouts, dals — and is often the first solid food for babies due to its light, non-gassy nature.
Sattvic Food: Considered a sattvic (pure) food in Indian spiritual traditions, moong dal is often eaten during fasting, detox, and yogic diets.
Nutritional Value of Moong Dal per 100g
Moong dal is a powerhouse of nutrition and is known to be a good source of nutrients from many years in India.
Moong dal has a good place in Indian diets because it is light, tasty and has a high amount of protein content.
Moong dal nutritional value Per 100g (raw) has approximately 24g of protein, 60g of complex carbohydrates.
Moong dal is low in fat content and is only just 1gm of fat in 100g of Moong dal. Due to this low fat, it is a good candidate for people looking for weight loss, muscle building, and diabetes-friendly meals.
Moong dal gives you good amount of energy and is around 330-350 kcal. In addition to all this, 100g of moong dal has around 8gm of fiber, and also has some other nutrients such as iron, magnesium, potassium, and B vitamins.
| Nutrient | Quantity per 100g of Moong Dal |
|---|---|
| Protein content in 100gm of moong dal | 24g |
| Carbohydrate content in 100gm of moong dal | 60g |
| Fiber content in 100gm of moong dal | 8g |
| Fat content in 100gm of moong dal | 1g |
| Calories in 100gm of moong dal | 330–350 kcal |
| Iron content in 100gm of moong dal | ~4 mg |
| Magnesium in 100gm of moong dal | ~130 mg |
| Potassium in 100gm of moong dal | ~1150 mg |
Types of Moong Dal Available in India
Moong dal comes in multiple forms and all these forms are available and cultivated on a large scale in India.
Each of the moong dal type has its own unique benefits and nutritional value. The most common types of Moong dal are Green moong dal (whole moong).
Green moong dal is rich in fiber and often used in sprout form. Second is, yellow moong dal (split and polished) which is widely used in khichdi and then there is split green moong dal which is called as Chilti moong dal.
Whole Green Moong Dal Nutritional Value per 100g
Whole green moong dal is also called sabut moong in India. It is a nutrient-dense legume which has high quantity of protein, fiber, and antioxidants.
The whole green moong dal nutritional value per 100g has around 24g protein, 16g fiber, 1g fat, and around 330 kcal. In addition, you get plenty of essential minerals like iron, magnesium, phosphorus, and potassium.
Whole green moong dal is unique in the fact that it is a complete plant based protein which contain around nine essential amino acids.
Due to its outer skin, it has a good antioxidants properties which helps you in your blood sugar control. Whole green moong dal is often used for sprouting and after that its vitamin c contents gets enriched further.
| Nutrient | Value per 100g (Whole Green Moong Dal) |
|---|---|
| Calories | ~330 kcal |
| Protein | 24g |
| Carbohydrates | 56g |
| Dietary Fiber | 16g |
| Fat | 1g |
| Iron | ~6.5 mg |
| Magnesium | ~120 mg |
| Potassium | ~1250 mg |
| Vitamin C (when sprouted) | Enhanced significantly |
| Unique Property | Complete plant protein with all 9 essential amino acids |
Yellow Moong Dal Nutritional Value per 100g
Yellow moong dal is also known as split and dehusked green gram. As like whole moong, yellow moong is a highly nutritious, easily digestible lentil.
It is also called as polished moong dal as the husk and outer cover is removed from it using machines.
Yellow moong dal is mostly used in preparing light meals like khichdi and dal because of its quick cooking nature. Below table shows yellow moong dal nutritional value per 100g.
| Nutrient | Quantity per 100g (Yellow Moong Dal) |
|---|---|
| Calories | ~330 kcal |
| Protein | ~24g |
| Carbohydrates | ~58g |
| Dietary Fiber | ~8g |
| Fat | ~1.2g |
| Iron | ~4.4 mg |
| Magnesium | ~120 mg |
| Potassium | ~1100 mg |
| Glycemic Index | ~38 (Low GI) |
Popular Indian Meal Items Using Moong Dal
Moong dal is a must have dal in most of the Indian kitchens. It is very well known for its quick cooking time, and high nutritional value.
Moong dal is used in all types of India diet, be it south Indian, north Indian or Maharashtrian diets.
Here is a list of popular meal items in India that can be prepared with just 100g of Moong dal.
Moong Dal Khichdi – A light, one-pot comfort meal with rice and spices
Moong Dal Tadka – Classic dal served with roti or rice, tempered with ghee and spices
Moong Dal Cheela – Savory pancakes made with ground soaked moong dal
Sprouted Moong Salad – High-protein, crunchy salad with lemon and veggies
Moong Dal Halwa – A rich dessert made during festivals
Moong Dal Dhokla – Steamed Gujarati snack, soft and protein-packed
Moong Dal Idli – Healthy twist to the traditional South Indian idli
Moong Dal Pakoda – Crispy fritters, often enjoyed as evening snacks
Moong Dal Soup – Light and nutritious, perfect for detox days
Moong Usal / Matki Moong – Maharashtrian-style sprouted curry
Moong Dal for Diabetics? What do Dietitian Say?
Moong dal is one of the most diabetes-friendly lentils. And the most important factor for this is its low glycemic index. Moong dal has glycemic index of around ~38 which is considered low.
Due to this low glycemic index, it results in a steady rise in blood sugar levels. Moong dal helps you avoid spikes in blood sugar levels.
As per dietitian in Mumbai – Dt. Foram Modi, moong dal is rich in plant-based protein, fiber, and complex carbs, making it an excellent choice for blood sugar control, satiety, and overall energy stability.
What is Moong Dal Chilla ?
Moong dal cheela is a delicious and nutritious Indian pancake which is prepared using soaked and blended yellow or green moong dal.
Moong dal chilla is a best dish for breakfast or light dinner option. It is a best for people who are looking for lose weight, build muscle, or manage diabetes.
In moong dal chilla, you get good amount of protein and fiber and with a good thing that it is easy to digest. Below is a recipe for Moong dal chilla prepared by Dt. Foram Modi – Best Dietitian in Mumbai.
Ingredients
1 cup yellow moong dal (soaked for 2–3 hours)
1 green chili (optional)
1 inch ginger
Salt to taste
¼ tsp turmeric (optional)
1 small onion (finely chopped – optional)
1 small tomato (finely chopped – optional)
Fresh coriander leaves (chopped)
Oil or ghee for cooking
Recipe for cooking Moong Dal Chilla
Drain soaked moong dal and blend it with ginger, green chili, turmeric, and salt using minimal water to form a smooth, pancake-like batter.
Transfer the batter to a bowl and mix in chopped onions, tomatoes, and coriander (if using).
Heat a non-stick or iron tawa and lightly grease it.
Pour a ladleful of batter and spread it in circular motion like a dosa.
Drizzle a few drops of oil around the edges and cook on medium heat.
Flip and cook the other side till golden brown and crispy.
Serve hot with mint chutney, curd, or a fiber-rich dip.
Conclusion - Moong Dal Nutritional Value per 100g
To conclude this article on moong dal nutritional value per 100g, we have seen moong dal is truly a superfood in Indian cuisine.
It is nutrient-dense, and deeply rooted in our culinary traditions. If you are fan of green moong, yellow moong, or sprouted moong, each form brings unique health benefits.
There are plenty of dishes that can be prepared with these 3 types of moong dal and its recommended for diabetics due to its low GI.
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Dt. Foram Modi - Best Nutritionist in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
Dt. Foram Modi is a highly qualified and certified PCOS Specialist and Clinical Nutritionist based in Mumbai, known for her evidence-based and results-driven approach to women’s hormonal and metabolic health.
She holds a PG Diploma in Nutrition & Diet Planning from Tulip International, an ISO 9001:2015 certified and internationally accredited institute recognized by the Government of India, IAF (USA), GCTA (Australia), and more
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Clinical Nutrition Certification from VLCC Institute, Mumbai – IAO accredited- Weight Loss & Weight Gain Certification from BFY (Better Fitness For You), India’s top fitness education body
- Child Nutrition Certificate from VLCC Institute, helping her address child health and immunity through diet
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