Moong dal protein per 100g: full nutrition facts and calories

100g of raw moong dal (green gram) contains 25.49g of protein and 352.94 kcal. It is one of the most protein-dense dals in the Indian kitchen. A single 50g serving, roughly what a household cook uses per person, delivers 12 to 14g of protein. That covers about 25% of the daily protein need for an average adult.

Complete nutrition facts for 100g raw moong dal

Here is the full macronutrient and micronutrient breakdown per 100g of raw moong dal, as reported by Fittr nutrition database.

Two things stand out. Fat is under 1g and cholesterol is zero. For anyone trying to increase protein without adding extra fat, moong dal works well.

Moong dal protein by portion size

Nutrition labels show numbers per 100g, but nobody eats exactly 100g of raw dal in a meal. The table below converts the data into portions an Indian household actually uses.

The per-person serving of 50g raw dal is the most practical reference. It is what most household cooks use when making dal for one person with rice or roti. Source data for the 50g portion confirms 12 to 14g protein and roughly 170 to 180 kcal.

More protein in every roti
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Raw vs cooked moong dal: how protein changes

When moong dal cooks, it absorbs water and roughly doubles to triples in weight. 50g of raw dal becomes about 120 to 150g of cooked dal. The total protein does not change. It is still 12 to 14g. But the protein per 100g of cooked weight drops because water adds weight without adding protein.

The cooked column is calculated by dividing the raw values by 2.5, a common water absorption ratio for split moong dal. Always measure protein from the raw weight of the dal before cooking. That is the only reliable number.

Pressure cooking, boiling, or making tadka does not destroy protein. The amino acid chains remain intact at normal cooking temperatures. Soaking before cooking softens the dal and can reduce antinutrients, which may improve how well your body absorbs the protein.

Moong dal vs other Indian protein sources

How does moong dal compare with other foods Indian vegetarians commonly eat? The table below uses raw values per 100g. For detailed dal comparisons, see the complete guide to protein in Indian dals.

Moong dal offers more protein per 100g than chana dal, toor dal, paneer, and oats. Only soya chunks exceed it. For full profiles of paneer and soya chunks, see the paneer protein guide and the soya chunks protein guide.

Moong dal also has a cost advantage. It is usually cheaper per kilogram than paneer or soya chunks, making it one of the most affordable protein sources in Indian cooking.

Does moong dal have complete protein?

Moong dal is often described as a complete protein because it contains all nine essential amino acids. However, like most legumes, it is lower in the amino acid methionine. Grains like rice and wheat are higher in methionine but lower in lysine, which moong dal supplies generously.

Pairing moong dal with rice or roti in the same meal creates a more balanced amino acid profile. This is exactly what most Indian meals already do. A deeper look at whether dal alone is enough protein explains the science behind complementary proteins.

Moong dal chilla: calories and protein

A moong dal chilla (savoury pancake) is made by grinding soaked moong dal into a batter and cooking it on a tawa. A typical chilla uses about 50g of raw moong dal per piece.

Based on the 50g portion data from detailed breakdown: one plain chilla gives you 12 to 14g of protein and roughly 170 to 180 kcal. Adding vegetables like onion, tomato, and spinach adds fibre and volume with minimal extra calories. Adding oil or ghee for cooking will add about 40 to 45 kcal per teaspoon.

Chilla meal idea: Two moong dal chillas with mint chutney and a side of curd. Total time: 25 minutes including soaking shortcut (use pre-soaked dal or moong dal flour). Measurable with katori and spoon. Stays good in a tiffin for 3 to 4 hours. Reheats on a tawa but not in a microwave without going rubbery.

How to reach your daily protein target with moong dal

50g of raw moong dal delivers about 25% of the daily protein requirement for an average adult. That is a strong contribution from a single food, but moong dal alone will not get you to 100%. Here is a realistic plan.

Most people would not eat moong dal three times a day. A more practical approach is to use moong dal in one or two meals and fill the remaining protein gap with curd, paneer, soya chunks, or other dals. The guide to eating 100g protein on a vegetarian Indian diet lays out a full-day plan.

Whole moong vs split moong vs sprouted moong

Whole green moong retains its outer skin. The skin adds fibre but makes it slower to cook. The protein content per 100g is similar to split moong dal because the skin is mostly fibre.

Split yellow moong dal (skin removed) is easier to digest and cooks faster. This is the most common form in Indian kitchens.

Sprouted moong gains water weight during sprouting, so the protein per 100g of sprouts drops compared to dry dal. However, sprouting increases bioavailability of nutrients, meaning your body may absorb more of what is there. Sprouts work well in salads and chaats.

Cooking tips for maximum protein retention

• Soaking: Soak for 30 minutes to 2 hours. This reduces cooking time and may improve protein digestibility. It does not wash away protein.
• Pressure cooking: The fastest method. Protein is heat-stable at normal cooking pressures. No measurable loss.
• Tadka: Adding a tempering of ghee, cumin, and hing adds flavour and a small amount of fat calories. It does not reduce protein.
• Do not discard the cooking water. If you drain water from boiled dal, you lose dissolved B vitamins and minerals. Cook dal to the consistency you want without draining.

Simple dal meal idea: 50g moong dal pressure-cooked with turmeric and salt, finished with a tadka of ghee, cumin, garlic, and curry leaves. Serve with 2 roti or 1 katori rice. Total time: 20 minutes. Katori and spoon measures only. Keeps in a tiffin for 4 to 5 hours. Reheats well on the stove or in a microwave.

Frequently asked questions

How much protein is in 1 bowl of cooked moong dal?

One standard bowl (about 200ml) of cooked moong dal is made from roughly 40 to 50g of raw dal. That gives 12 to 14g of protein based on the 50g breakdown. The exact amount depends on how thick or watery the dal is.

Is moong dal better than chana dal for protein?

Per 100g raw, moong dal has about 25.49g of protein while chana dal has around 20 to 22g. Moong dal is also lower in fat (0.98g vs about 5g for chana dal) and easier to digest. Chana dal has a nuttier taste and holds its shape better in dishes like dal fry.

Can I eat 200g of moong dal daily?

200g of raw moong dal would give roughly 50 to 51g of protein and about 706 kcal. While moong dal is easy to digest, eating 200g daily may cause bloating in some people. Spreading protein across multiple food sources is more practical and nutritionally balanced.

What is "poor man's protein"?

Dals and legumes are often called "poor man's protein" in India because they are affordable, widely available, and protein-rich. Moong dal fits this description well, delivering over 25g of protein per 100g at a fraction of the cost of paneer or soya products. For more affordable protein options, see the guide to cheap protein sources in India.

Does cooking moong dal destroy protein?

No. Protein molecules are heat-stable at the temperatures reached during normal boiling and pressure cooking. Cooking actually improves protein digestibility by breaking down antinutrients like trypsin inhibitors that interfere with absorption in raw legumes.

Is yellow moong dal different from green moong for protein?

Yellow moong dal is simply green moong with the outer skin removed and the seed split. The protein content per 100g is nearly the same. The main difference is fibre. Whole green moong has more fibre because of the skin. Split yellow moong cooks faster and is gentler on digestion.