Raw Moong Dal vs Urad Dal

Per 100 g, Raw Moong Dal has 326 kcal and 23.9 g protein, while Urad Dal has 61 kcal and 2.5 g protein.

Raw Moong Dal

326
kcal per 100 g
23.9 g protein

Urad Dal

61
kcal per 100 g
2.5 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 Raw Moong Dal Urad Dal Difference
Calories Fewer calories for the same weight 326 kcal 61 kcal better 81%
Protein More protein helps with fullness and muscle 23.9 g better 2.5 g 90%
Carbs Lower carbs suits low-carb and diabetic diets 52.6 g 5.9 g better 89%
Fat Lower fat means lower calorie density 1.4 g better 3 g 53%
Fiber More fibre improves fullness and digestion 9.4 g better 1.5 g 84%
Sugar Less sugar means a gentler blood-sugar response 0.9 g 0.3 g better 67%
"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?

Urad Dal

Urad Dal is the lighter choice at 61 kcal per 100 g against 326 for Raw Moong Dal — about 81% fewer calories for the same weight on your plate. That does not make Raw Moong Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Raw Moong Dal

Raw Moong Dal is the stronger protein source, with 23.9 g per 100 g against 2.5 g for Urad Dal. To match that from Urad Dal you would have to eat roughly 9.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Raw Moong Dal vs Urad Dal — common questions

Raw Moong Dal has more calories — about 326 kcal per 100 g compared with 61 kcal for Urad Dal.

Raw Moong Dal has more protein — 23.9 g per 100 g against 2.5 g for Urad Dal.

Urad Dal is the lighter choice at 61 kcal per 100 g against 326 for Raw Moong Dal — about 81% fewer calories for the same weight on your plate. That does not make Raw Moong Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Raw Moong Dal is the stronger protein source, with 23.9 g per 100 g against 2.5 g for Urad Dal. To match that from Urad Dal you would have to eat roughly 9.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 387 kcal and 26.4 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 Urad Dal has the edge, mainly on calorie density. Per 100 g, Raw Moong Dal has 326 kcal and 23.9 g protein, while Urad Dal has 61 kcal and 2.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Raw Moong Dal nutrition & serving sizes
Full Urad 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.