Moong dal is the lightest dal in Indian cuisine. One bowl is just 105 calories with 8g protein. It is the go-to dal for babies, sick people, and anyone with a sensitive stomach. It is also the go-to dal for weight loss because no other protein source gives you this much nutrition for this few calories.
- Full calorie breakdown
- How moong dal compares to roti
- Moong Dal vs dal makhani
- Is moong dal good for weight loss?
- How moong dal fits in your daily calories
- Best time to eat moong dal
- Who should (and shouldn't) eat moong dal regularly
- How to reduce calories when eating moong dal
- Frequently asked questions
Moong Dal is genuinely one of the smarter choices in Indian food if you’re watching calories. But the calorie count changes significantly with size, preparation, and what you add to it. Here’s the full picture so you can make it work for your goals.
Protein: 8g · Carbs: 14g · Fat: 1.5g · Fibre: 2.5g
Full calorie breakdown
The calorie count for moong dal varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Yellow moong dal (1 bowl) | 200g | 95-115 | 8g |
| Green moong dal (whole, 1 bowl) | 200g | 110-130 | 8.5g |
| Moong dal soup (thin) | 200g | 55-75 | 5g |
| Moong dal with tadka | 200g | 140-160 | 8g |
| Moong dal chilla (1) | 60g | 80-100 | 5g |
| Moong sprouts (100g) | 100g | 25-35 | 3g |
| Chana dal (comparison) | 200g | 140-160 | 10g |
| Dal makhani (comparison) | 200g | 280 | 10g |
The gap between Moong sprouts (100g) (25 cal) and Dal makhani (comparison) (280 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How moong dal compares to roti
One serving of moong dal (105 cal) is roughly 1.5x a plain roti (72 cal). Not dramatically different, but the gap adds up over multiple servings. Two moong dal = roughly 3.0 rotis in calorie terms.
Moong Dal vs dal makhani
Moong Dal at 105 calories is lighter than dal makhani at 280 calories. You save about 175 calories per serving by choosing moong dal. Not a dramatic difference, but it compounds over daily meals.
Moong dal (105 cal) vs dal makhani (280 cal). Same word ‘dal’ on the menu. Nearly 3x the calorie difference. For daily eating, moong dal is the smartest choice.
Is moong dal good for weight loss?
Yes. Moong Dal is a reasonable choice for weight loss. At 105 calories per serving with 8g protein and 2.5g fibre, it provides decent nutrition without breaking your calorie budget. The fibre helps with satiety, meaning you feel fuller for longer.
What makes it particularly useful: lowest calorie dal (105 cal/bowl), easiest to digest, quick to cook, versatile (dal, chilla, sprouts, soup). This combination of moderate calories and genuine nutritional value is exactly what sustainable Indian dieting looks like.
On a 1,500-calorie diet, you can comfortably include moong dal at 1 to 2 meals. Pair it with a protein source like dal or paneer, and you have a balanced plate that fits your target without feeling like a compromise.
Moong Dal at 105 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How moong dal fits in your daily calories
Here’s what including moong dal looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 9% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 7% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 5% of your budget. Plenty of room for other meals and snacks.
Best time to eat moong dal
Moong Dal at 105 calories is light enough for any meal or even as a substantial snack. It is one of those foods you do not need to overthink. Include it when you want it, track it loosely, and move on.
Who should (and shouldn’t) eat moong dal regularly
Good choice for: lowest calorie dal (105 cal/bowl), easiest to digest, quick to cook, versatile (dal, chilla, sprouts, soup). If any of these apply to you, including moong dal in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, moong dal is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating moong dal
Your default daily dal. At 105 cal with 8g protein, moong dal should be your everyday dal. Save heavier dals (chana, rajma, dal makhani) for 1-2 times per week.
Moong dal soup for the lightest option. Thin moong dal soup with turmeric and cumin: 60-70 cal/bowl. All the nutrition, half the calories of thick dal.
Moong sprouts are even better. Sprouted moong: 30 cal per 100g with 3g protein. The sprouting process increases nutrient availability and reduces calorie density. Best raw snack.
Yellow vs green moong. Yellow moong dal (split, skinless): 105 cal/bowl, easy to digest. Green moong (whole): 120 cal/bowl, more fibre. Both are excellent.
Frequently asked questions
Includes moong dal and all your favourite foods. Calorie-counted, portion-controlled, actually enjoyable.
Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.