Raw Moong Dal Calories & Nutrition (कच्ची मूंग दाल)

Raw Moong Dal has 326 calories per 100g (326 kcal per 100 g)

Dals & Pulses Health Rating: 8/10 Best time: Lunch, Dinner
326 kcal

Raw Moong Dal Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 163 kcal 12 g 26.3 g 0.7 g
100 g standard 100 g 326 kcal 23.9 g 52.6 g 1.4 g
200 g 200 g 652 kcal 47.8 g 105.2 g 2.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Raw Moong Dal to your thali See the total calories of your whole meal.
Nutrition Facts — Raw Moong Dal (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 326 kcal 326 kcal 16%
Protein 23.9 g 23.9 g 48%
Carbohydrates 52.6 g 52.6 g 18%
Fat 1.4 g 1.4 g 2%
Fiber 9.4 g 9.4 g 38%
Sugar 0.9 g 0.9 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 23.9 g · 30%
Carbs 52.6 g · 66%
Fat 1.4 g · 4%
Burn it off

Minutes of activity to burn 326 kcal (70 kg adult):

Brisk walking 70 min
Cycling 47 min
Running 35 min
Yoga 93 min

Is Raw Moong Dal good for weight loss?

Yes, in controlled portions

Raw Moong Dal carries roughly 326 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 23.9 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 9.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Raw Moong Dal good for muscle gain?

Strong protein source

Raw Moong Dal provides about 23.9 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 7.3 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Raw Moong Dal

Soak for a few hours before cooking to cut cooking time and improve digestibility. Combine with rice or wheat in the same meal for a more complete protein.

About Raw Moong Dal

Uncooked split husked moong, quick-cooking and easy to digest.

Frequently asked questions about Raw Moong Dal

100 g of raw moong dal contains approximately 326 calories, along with 23.9 g protein, 52.6 g carbohydrates and 1.4 g fat.

100 gram raw moong dal (100 g) mein lagbhag 326 calorie aur 23.9 g protein hota hai. Isme 52.6 g carbs aur 1.4 g fat bhi hota hai.

100 ग्राम कच्ची मूंग दाल (100 ग्राम) में लगभग 326 कैलोरी और 23.9 ग्राम प्रोटीन होता है। इसमें 52.6 ग्राम कार्बोहाइड्रेट और 1.4 ग्राम फैट भी होता है।

Yes, in controlled portions. Raw Moong Dal carries roughly 326 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 23.9 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 9.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Raw Moong Dal contains about 23.9 g of protein per 100 g, which is considered high for Indian foods.

Raw Moong Dal provides roughly 52.6 g of carbohydrates and 0.9 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. 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.

Raw Moong Dal is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 326 calories in 100 g of raw moong dal takes brisk walking for about 70 minutes, or cycling for about 47 minutes, or running for about 35 minutes, or yoga for about 93 minutes.

Compare Raw Moong Dal with other foods

Raw Moong Dal vs Moong Dal Raw Moong Dal vs Dalma Raw Moong Dal vs Lobia Raw Moong Dal vs Lobia Curry Raw Moong Dal vs Urad Dal

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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.