Masoor Dal vs Moong Dal

Per 100 g, Masoor Dal has 54 kcal and 2.3 g protein, while Moong Dal has 50 kcal and 2.7 g protein.

Masoor Dal

54
kcal per 100 g
2.3 g protein

Moong Dal

50
kcal per 100 g
2.7 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 Masoor Dal Moong Dal Difference
Calories Fewer calories for the same weight 54 kcal 50 kcal better 7%
Protein More protein helps with fullness and muscle 2.3 g 2.7 g better 15%
Carbs Lower carbs suits low-carb and diabetic diets 5.4 g better 5.9 g 9%
Fat Lower fat means lower calorie density 2.5 g 1.7 g better 32%
Fiber More fibre improves fullness and digestion 2 g better 1.2 g 40%
Sugar Less sugar means a gentler blood-sugar response 0.7 g 0.1 g better 86%
"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?

Moong Dal

Moong Dal is the lighter choice at 50 kcal per 100 g against 54 for Masoor Dal — about 7% fewer calories for the same weight on your plate. That does not make Masoor Dal 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

Moong Dal is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Masoor Dal. To match that from Masoor 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.

Masoor Dal vs Moong Dal — common questions

Masoor Dal has more calories — about 54 kcal per 100 g compared with 50 kcal for Moong Dal.

Moong Dal has more protein — 2.7 g per 100 g against 2.3 g for Masoor Dal.

Moong Dal is the lighter choice at 50 kcal per 100 g against 54 for Masoor Dal — about 7% fewer calories for the same weight on your plate. That does not make Masoor Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moong Dal is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Masoor Dal. To match that from Masoor 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.

Yes. Combining them gives roughly 104 kcal and 5 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 Moong Dal has the edge, mainly on calorie density. Per 100 g, Masoor Dal has 54 kcal and 2.3 g protein, while Moong Dal has 50 kcal and 2.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Masoor Dal nutrition & serving sizes
Full Moong Dal nutrition & serving sizes

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.