Raw Moong Dal vs Raw Urad Dal

Per 100 g, Raw Moong Dal has 326 kcal and 23.9 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein.

Raw Moong Dal

326
kcal per 100 g
23.9 g protein

Raw Urad Dal

324
kcal per 100 g
23.1 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 Raw Urad Dal Difference
Calories Fewer calories for the same weight 326 kcal 324 kcal about the same
Protein More protein helps with fullness and muscle 23.9 g 23.1 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 52.6 g 51 g about the same
Fat Lower fat means lower calorie density 1.4 g better 1.7 g 18%
Fiber More fibre improves fullness and digestion 9.4 g 11.9 g better 21%
Sugar Less sugar means a gentler blood-sugar response 0.9 g 0.8 g better 11%
"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?

Too close to call

Raw Moong Dal and Raw Urad Dal land within a few percent of each other on calories (326 vs 324 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Raw Urad Dal carries more fibre.

Which is better for muscle gain?

Too close to call

There is little to choose between them: 23.9 g and 23.1 g of protein per 100 g, at 7.3 g and 7.1 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Raw Moong Dal vs Raw Urad Dal — common questions

Raw Moong Dal has more calories — about 326 kcal per 100 g compared with 324 kcal for Raw Urad Dal.

They are close. Raw Moong Dal has 23.9 g and Raw Urad Dal has 23.1 g of protein per 100 g.

Raw Moong Dal and Raw Urad Dal land within a few percent of each other on calories (326 vs 324 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Raw Urad Dal carries more fibre.

There is little to choose between them: 23.9 g and 23.1 g of protein per 100 g, at 7.3 g and 7.1 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Yes. Combining them gives roughly 650 kcal and 47 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Raw Moong Dal has 326 kcal and 23.9 g protein, while Raw Urad Dal has 324 kcal and 23.1 g protein.
Full Raw Moong Dal nutrition & serving sizes
Full Raw 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.