Moong Dal vs Raw Moong Dal

Per 100 g, Moong Dal has 50 kcal and 2.7 g protein, while Raw Moong Dal has 326 kcal and 23.9 g protein.

Moong Dal

50
kcal per 100 g
2.7 g protein

Raw Moong Dal

326
kcal per 100 g
23.9 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 Moong Dal Raw Moong Dal Difference
Calories Fewer calories for the same weight 50 kcal better 326 kcal 85%
Protein More protein helps with fullness and muscle 2.7 g 23.9 g better 89%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g better 52.6 g 89%
Fat Lower fat means lower calorie density 1.7 g 1.4 g better 18%
Fiber More fibre improves fullness and digestion 1.2 g 9.4 g better 87%
Sugar Less sugar means a gentler blood-sugar response 0.1 g better 0.9 g 89%
"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 326 for Raw Moong Dal — about 85% 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 2.7 g for Moong Dal. To match that from Moong Dal you would have to eat roughly 8.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Moong Dal vs Raw Moong Dal — common questions

Raw Moong Dal has more calories — about 326 kcal per 100 g compared with 50 kcal for Moong Dal.

Raw Moong Dal has more protein — 23.9 g per 100 g against 2.7 g for Moong Dal.

Moong Dal is the lighter choice at 50 kcal per 100 g against 326 for Raw Moong Dal — about 85% 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 2.7 g for Moong Dal. To match that from Moong Dal you would have to eat roughly 8.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 376 kcal and 26.6 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, Moong Dal has 50 kcal and 2.7 g protein, while Raw Moong Dal has 326 kcal and 23.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Moong Dal nutrition & serving sizes
Full Raw 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.