Fried moong dal

Snack

Item Rating: 83/100

1 serving (30 grams) contains 104 calories, 5.4 grams of protein, 4.2 grams of fat, and 13.2 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		832.8
% Daily Value*
Total Fat		33.6 g	43%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		720 mg	31%
Total Carbohydrates		105.6 g	38%
	Dietary Fiber	19.2 g	68%
	Sugars	4.8 g
protein		43.2 g	86%
Vitamin D		0 mcg	0%
Calcium		120 mg	9%
Iron		8.4 mg	46%
Potassium		1440 mg	30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 302 cal (33.7%)

Protein: 172 cal (19.3%)

Carbs: 422 cal (47.1%)

About Fried moong dal

Fried moong dal is a snack made from split and dehusked green gram (moong beans) that are fried or roasted until crispy. Originating from Indian cuisine, this protein-packed legume is commonly seasoned with salt or spices for added flavor. It is a rich source of plant-based protein, dietary fiber, and essential micronutrients such as magnesium, potassium, and iron. While the frying process adds calories and fat, the core ingredient—moong dal—remains a nutrient-dense food that is beloved in many Indian households for its taste, versatile use, and satisfying texture.

Health Benefits

• Rich source of plant-based protein, with approximately 14 grams of protein per 100 grams of raw moong dal, supporting muscle repair and growth.
• High in dietary fiber, aiding digestion and promoting gut health; one serving can provide about 7 grams.
• Good source of magnesium, which is essential for cardiovascular health and helps regulate blood pressure.

Dietary Considerations

Allergens: Contains None unless cross-contaminated with common allergens during storage or preparation

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fat diets (if fried), low-sodium diets (if heavily salted)

Selection and Storage

Store fried moong dal in an airtight container in a cool, dry place to maintain crispness. Consume within 2-3 weeks for optimal freshness.

Common Questions About Fried moong dal Nutrition

Is fried moong dal high in protein?

Yes, fried moong dal is relatively high in protein. A 100-gram serving typically contains around 25 grams of protein, making it a good plant-based protein source. However, the frying process may slightly reduce its protein quality compared to raw or boiled versions.

Can I eat fried moong dal on a keto diet?

Fried moong dal is not ideal for a strict keto diet as it contains a significant amount of carbohydrates. A 100-gram serving has approximately 35-50 grams of carbs, depending on whether any additional starches or flours are used in the frying process.

What are the health benefits and concerns of eating fried moong dal?

Fried moong dal is a good source of protein, fiber, and essential nutrients like folate, magnesium, and B vitamins. However, the frying process can add unhealthy fats and increase calorie content, which may not be suitable for individuals monitoring their fat or calorie intake. Consuming it occasionally as a snack is a good balance.

How much fried moong dal should I eat in one serving?

A typical serving size of fried moong dal is around 30-50 grams, which provides roughly 150-250 calories. This portion size ensures you enjoy its benefits without excessive intake of calories or fats from the frying.

How does fried moong dal compare to roasted or plain moong dal?

Fried moong dal is higher in calories and fat compared to roasted or plain boiled moong dal due to the frying process. For example, plain boiled moong dal contains only 1 gram of fat per 100 grams, whereas fried moong dal can contain 20-30 grams of fat per 100 grams. Roasted versions are a healthier alternative as they are lower in fat but retain much of the flavor and crunch.

Data Sources & Scientific References