Moong Dal: Nutrition Facts and Health benefits, explained

Moong dal is so rich in protein that it is considered an alternative to chicken!

Eat this dal to reach your daily protein requirement!

Is being a vegetarian or vegan getting in the way of your daily protein intake?

It doesn’t have to!

You can consume moong dal as an alternative to any animal-based protein source.

Moong dal, a rich source of protein?

Moong dal, also known as green gram, is a staple in the Indian household. They are light yellow, skinned, and half split beans. They belong to the legumes family and are extensively cultivated in East Asia, Southeast Asia, and the Indian subcontinent.

Packed with protein and low on carbs, this dal is used in savory as well as sweet dishes.

A highly recommended vegetarian superfood, the moong dal is low on carbs compared to the other dals, making it a healthier option.

Moong dal, or any dal for that matter, is ideally boiled and seasoned or added to curries and sambars. 

Moong dal is considered a vegetarian and vegan alternative for chicken, a rich source of protein.

When you talk about moong dal nutrition, the one dish that comes to your mind is the savory dal, often paired with chapati or rice.

However, it is also commonly used in sweet dishes. Moong dal halwa, moong dal barfi, and moong dal payasam are among the most common ones.

Have you had a sweet dish made from moong dal?

Yes, And I loved it! No, but I’m going to soon!

If, as a child, you were forced to finish your bowl of dal and told that you would grow tall and strong only if you do so, you’re not alone. Every Indian kid has been through that, but did we really grow tall and strong due to our lentils?


Although not entirely due to the consumption of lentils, they definitely did play a huge role since they are packed with nutrients.

What are the nutrition facts for 100g of moong dal?

We know that moong dal is highly nutritious, and its consumption will only reap various health benefits, but what are the nutrition facts for 100g of moong dal?

Is it really worth all the discussion?

Let’s find out!

The following are nutrition facts for 100g of moong dal according to the USDA [1]

Nutrients Content in 100g RDA and % of total RDA
Fiber 27.7 g 30 g (92%)
Protein 25 g 52 g (48%)
Carbohydrate 58.04 g 130 g (44.6%)
Iron 4.02 mg 18 mg (22.3%)
Potassium 126.8 mg 3400 mg (3.73%)
Calcium 36 mg 1000 mg (3.6%)
Vitamin A 26.7 mcg 900 mcg (2.9%)
Total fat 1.34 g 77 g (1.74%)
Saturated fatty acids 0.45 g 30 g (1.5%)
Sodium 9 mg 2000 mg (0.9%)

100g of moong dal also provides 339 kcal of energy.

With all of this data, it is hard to argue with the fact that moong dal is actually nutritious. It is a superfood and can be highly beneficial if included in one’s daily diet.

Also Read: Rice Nutrition Facts 100g: Rice Nutrition Facts and Health Benefits

Health benefits of moong dal

Moong dal, a predominant ingredient in our Indian cuisine, is rich in proteins, fibers, carbohydrates, etc.

So now that we know the nutrition facts for 100g of moong dal, how is it beneficial to us?

What are the benefits that come with this nutrient-packed food?

Moong dal has various health benefits, and some of them worth mentioning are:

1. It is good for your heart health

High levels of cholesterol can clog your arteries and increase the risk or onset of various heart conditions.

Potassium can reduce your risk of heart disease by lowering your blood pressure.

Moong dal is cholesterol-free and rich in potassium. 

This means that it is healthy for your heart, and consuming it will reduce your risk of stroke or other heart diseases [2, 3].

2. It is good for your muscles

Moong dal is a rich source of protein.

Proteins play an essential role in maintaining your muscles. They are known as the building blocks of our muscles. They retain muscle mass, promote muscle growth, and build muscle strength.

Potassium is not only beneficial to the heart but is also essential for nerve and muscle functioning [4]

3. It maintains your gut health

Consuming moong dal helps maintain your gut health due to the abundance of dietary fibers.

Increasing your fiber intake can benefit various gastrointestinal disorders such as duodenal ulcers, constipation, hemorrhoids, and diverticulitis.

Fibers can also help lower your blood pressure and serum cholesterol levels. They can also improve glycemia and insulin sensitivity in diabetic and non-diabetic individuals [5].

Moong dal is a rich source of proteins, minerals, and fiber. 

Daily consumption can help avoid various health problems like cardiovascular diseases and gastrointestinal diseases.

Also Read: 6 Best Probiotic Indian Foods for your Gut Health

How to prepare moong dal?

Moong dal is versatile; you can use it to prepare various kinds of dishes and snacks. However, what remains similar in the process of cooking it, is the boiling before consumption.

It is ideally washed and boiled before anything is added.

Soaking your moong dal is also an option you could consider before cooking; however, if you’re in a hurry then you can skip this step.

With moong dal, you can cook up some delicious dals that would go with chapati or rice; you can soak them overnight to make some crunchy snacks or cook up a simple sweet dish like moong dal halwa with it.

In south India, moong dal is also used while making dosa or pesarattu batter. It enhances the taste and adds extra nutritional value.

How much to consume moong dal in a day?

Consuming two cups a day should be ideal to meet your recommended dietary intake.

Moong dal is light and easy-to-digest legume.

Therefore you can have it for breakfast, lunch or dinner!

What if I consume too much moong dal?

Moong dal is rich in fibre, and overconsumption of fibre can cause stomach issues and limit nutrients’ absorption.

If you are sensitive to certain beans, you could experience [6]

  • Shortness of breath
  • Itching
  • Nausea, and
  • Diarrhea

Phytic acid, an antioxidant found in most legumes, including moong dal can have adverse effects if consumed in large quantities.

It impairs the absorption of iron, zinc, and calcium from the same meal and may increase the risk of mineral deficiencies.

Therefore, it is vital to watch your intake and ensure you are not consuming more than what is required in a day.

How to store moong dal?

Storing moong dal is simple, easy, and convenient. Since it is a dry lentil and contains minimal moisture, you can keep it at room temperature.

Its shelf life varies anywhere between four to six months.

Can I grow moong dal at home?

Yes, you can grow your very own moong dal!

Since they have deep roots and love to live in warm and dry climates, it is important to ensure that your garden is best suited for it.

The ideal time to sow these seeds would be during the first fortnight of July.

Wrapping up

Moong dal, a staple in Indian households, holds memories and is also rich in various nutrients.

Adding it to your diet will help you achieve a well-rounded meal.

However, it is essential to watch your intake and ensure you are not consuming it in excess.

What kind of dal do you prefer eating, and has moong dal made it on your list yet?

Let us know in the comments below!


  1. DIYA. “Moong dal, Split Moong beans (without skin).” Food Data Central, (2019)
  2. U.S. National Library of Medicine. “How to prevent heart disease.” Medline Plus, (2021)
  3. Centers for Disease Control and Prevention. “The Role of Potassium and Sodium in your Diet.” CDC, (2021)
  4. Carbone, John W, and Stefan M Pasiakos. “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” Nutrients vol. 11,5 (2019): 1136
  5. Anderson, James W et al. “Health benefits of dietary fiber.” Nutrition reviews vol. 67,4 (2009): 188-205. 
  6. Verma, Alok Kumar et al. “A comprehensive review of legume allergy.” Clinical reviews in allergy & immunology vol. 45,1 (2013): 30-46.
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