Moong Dal Calories & Nutrition (मूंग दाल)

Moong Dal has 75 calories per 1 katori (50 kcal per 100 g)

Dals & Pulses Health Rating: 9/10 Best time: Lunch, Dinner
75 kcal

Moong Dal Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Moong Dal broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 50 kcal 2.7 g 5.9 g 1.7 g
1 katori standard 150 g 75 kcal 4 g 8.9 g 2.5 g
1 bowl 200 g 100 kcal 5.3 g 11.9 g 3.3 g
2 katori 300 g 150 kcal 8 g 17.8 g 5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Moong Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Moong Dal (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 75 kcal 50 kcal 4%
Protein 4 g 2.7 g 8%
Carbohydrates 8.9 g 5.9 g 3%
Fat 2.5 g 1.7 g 4%
Fiber 1.8 g 1.2 g 7%
Sugar 0.2 g 0.1 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4 g · 22%
Carbs 8.9 g · 48%
Fat 2.5 g · 30%
Burn it off

Minutes of activity to burn 75 kcal (70 kg adult):

Brisk walking 16 min
Cycling 11 min
Running 8 min
Yoga 21 min

Is Moong Dal good for weight loss?

Yes — a good choice

Moong Dal carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Moong Dal good for muscle gain?

Mainly an energy food

Moong Dal provides about 2.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 5.4 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Moong Dal

Add a squeeze of lemon before eating to help your body absorb the iron in the dal. Pair it with rice or roti to get a more complete protein.

About Moong Dal

Split, husked yellow moong lentils cooked soft with turmeric and finished with a cumin tadka.

Frequently asked questions about Moong Dal

1 katori moong dal (150 g) contains approximately 75 calories, along with 4 g protein, 8.9 g carbohydrates and 2.5 g fat.

1 katori moong dal (150 g) mein lagbhag 75 calorie aur 4 g protein hota hai. Isme 8.9 g carbs aur 2.5 g fat bhi hota hai.

1 कटोरी मूंग दाल (150 ग्राम) में लगभग 75 कैलोरी और 4 ग्राम प्रोटीन होता है। इसमें 8.9 ग्राम कार्बोहाइड्रेट और 2.5 ग्राम फैट भी होता है।

100 g of Moong Dal contains about 50 calories, 2.7 g protein, 5.9 g carbs and 1.7 g fat.

2 katori works out to roughly 150 calories and 8 g of protein in total.

Yes — a good choice. Moong Dal carries roughly 50 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Moong Dal contains about 2.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Moong Dal provides roughly 5.9 g of carbohydrates and 0.1 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Moong Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 75 calories in 1 katori moong dal takes brisk walking for about 16 minutes, or cycling for about 11 minutes, or running for about 8 minutes, or yoga for about 21 minutes.

Compare Moong Dal with other foods

Moong Dal vs Lobia Moong Dal vs Urad Dal Moong Dal vs Chana Dal Moong Dal vs Chana Dal Lauki Moong Dal vs Dalma

Similar foods in Dals & Pulses

Lobia

320 kcal

Urad Dal

92 kcal

Chana Dal

150 kcal

Chana Dal Lauki

110 kcal

Dalma

178 kcal

Dhansak

124 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.