Moong Dal vs Moth Beans

Per 100 g, Moong Dal has 50 kcal and 2.7 g protein, while Moth Beans has 309 kcal and 19.8 g protein.

Moong Dal

50
kcal per 100 g
2.7 g protein

Moth Beans

309
kcal per 100 g
19.8 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 Moth Beans Difference
Calories Fewer calories for the same weight 50 kcal better 309 kcal 84%
Protein More protein helps with fullness and muscle 2.7 g 19.8 g better 86%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g better 52.1 g 89%
Fat Lower fat means lower calorie density 1.7 g better 1.8 g 6%
Fiber More fibre improves fullness and digestion 1.2 g 15.1 g better 92%
Sugar Less sugar means a gentler blood-sugar response 0.1 g better 1.4 g 93%
"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 309 for Moth Beans — about 84% fewer calories for the same weight on your plate. That does not make Moth Beans a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moth Beans

Moth Beans is the stronger protein source, with 19.8 g per 100 g against 2.7 g for Moong Dal. To match that from Moong Dal you would have to eat roughly 7.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Moong Dal vs Moth Beans — common questions

Moth Beans has more calories — about 309 kcal per 100 g compared with 50 kcal for Moong Dal.

Moth Beans has more protein — 19.8 g per 100 g against 2.7 g for Moong Dal.

Moong Dal is the lighter choice at 50 kcal per 100 g against 309 for Moth Beans — about 84% fewer calories for the same weight on your plate. That does not make Moth Beans a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moth Beans is the stronger protein source, with 19.8 g per 100 g against 2.7 g for Moong Dal. To match that from Moong Dal you would have to eat roughly 7.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 359 kcal and 22.5 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, Moong Dal has 50 kcal and 2.7 g protein, while Moth Beans has 309 kcal and 19.8 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 Moth Beans 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.