Dal vs Moong Dal Cheela

Per 100 g, Dal has 80 kcal and 5.7 g protein, while Moong Dal Cheela has 97 kcal and 6.7 g protein.

Dal

80
kcal per 100 g
5.7 g protein

Moong Dal Cheela

97
kcal per 100 g
6.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dal Moong Dal Cheela Difference
Calories Fewer calories for the same weight 80 kcal better 97 kcal 17%
Protein More protein helps with fullness and muscle 5.7 g 6.7 g better 15%
Carbs Lower carbs suits low-carb and diabetic diets 12 g 12 g about the same
Fat Lower fat means lower calorie density 1.3 g better 2.3 g 44%
Fiber More fibre improves fullness and digestion 2.7 g better 2 g 26%
Sugar Less sugar means a gentler blood-sugar response 1.7 g 1 g better 41%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dal

Dal is the lighter choice at 80 kcal per 100 g against 97 for Moong Dal Cheela — about 17% fewer calories for the same weight on your plate. That does not make Moong Dal Cheela a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moong Dal Cheela

Moong Dal Cheela is the stronger protein source, with 6.7 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dal is more efficient per calorie (7.1 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Dal vs Moong Dal Cheela — common questions

Moong Dal Cheela has more calories — about 97 kcal per 100 g compared with 80 kcal for Dal.

Moong Dal Cheela has more protein — 6.7 g per 100 g against 5.7 g for Dal.

Dal is the lighter choice at 80 kcal per 100 g against 97 for Moong Dal Cheela — about 17% fewer calories for the same weight on your plate. That does not make Moong Dal Cheela a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moong Dal Cheela is the stronger protein source, with 6.7 g per 100 g against 5.7 g for Dal. To match that from Dal you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dal is more efficient per calorie (7.1 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 177 kcal and 12.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dal has the edge, mainly on calorie density. Per 100 g, Dal has 80 kcal and 5.7 g protein, while Moong Dal Cheela has 97 kcal and 6.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dal nutrition & serving sizes
Full Moong Dal Cheela nutrition & serving sizes

Other comparisons

Dal vs Biryani Dal vs Rajma Dal vs Upma Dal vs Rice Dal vs Poha Dal vs Mutton Biryani

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.