Calories in moong dal
1 bowl of moong dal (277 g) has 139 calories, with 7.5 g of protein, 16.3 g of carbs and 4.7 g of fat. That's 50 calories per 100 g.
| Nutrition | 1 bowl (277 g) | 100 g |
|---|---|---|
| Calories | 139 kcal | 50 kcal |
| Protein | 7.5 g | 2.7 g |
| Carbs | 16.3 g | 5.9 g |
| Fat | 4.7 g | 1.7 g |
| Fibre | 3.3 g | 1.2 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Washed moong dal (Dhuli moong ki dal)”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is moong dal good for a gym diet?
It has some protein (5.4 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
The biggest share of its calories come from carbs (47%), then fat (31%) and protein (22%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3.5 bowls (about 460 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with moong dal, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 30 minutes.
- Rinse moong dal and cook with 3 cups of water, turmeric and salt until soft (3 whistles in a pressure cooker).
- Heat ghee or oil; add cumin, garlic and a dried red chilli.
- Add chopped onion and tomato and cook until soft.
- Pour the tadka into the dal and simmer for 5 minutes.
- Finish with coriander.
Logging moong dal in GymSensei
Type or say “1 bowl of moong dal” and it's logged with the numbers above, no searching through lists. It also understands “dal”, “daal” and “dhuli moong dal”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Masoor dal | 1 bowl (342 g) | 185 | 7.9 g |
| Whole moong | 1 bowl (342 g) | 184 | 7.5 g |
| Lobia | 1 bowl (120 g) | 179 | 7.3 g |
| Urad dal | 1 bowl (296 g) | 181 | 7.4 g |
| Mixed dal | 1 bowl (298 g) | 184 | 7.5 g |
Updated . General fitness and nutrition guidance, not medical advice.
Log food the way you'd say it
Free, no ads, and it works offline. Start as a guest with no account.