1 serving (100 grams) contains 347 calories, 24.5 grams of protein, 1.2 grams of fat, and 59.7 grams of carbohydrates.
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Nutrition Information
Calories |
694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 119.5 g | 43% | |
| Dietary Fiber | 32.6 g | 116% | |
| Sugars | 13.2 g | ||
| protein | 49 g | 98% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 264 mg | 20% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2492 mg | 53% | |
* 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
Source of Calories
About Moong dal
Moong dal, also known as mung bean split lentils, is a staple legume in South Asian cuisine, particularly prominent in Indian, Pakistani, and Bangladeshi cooking. Derived from the mung bean (Vigna radiata), it is typically yellow when hulled and split. Moong dal is highly regarded for its ease of digestion, high protein content, and versatile culinary uses in soups, stews, curries, and desserts. It is nutritionally dense, offering approximately 14 grams of protein, 15 grams of fiber, and only 1 gram of fat per 100 grams (dry weight). Additionally, it serves as a good source of essential nutrients including folate, magnesium, iron, and B vitamins. Its low glycemic index also makes it compatible for diabetic-friendly meals, providing slow-release energy and satiety.
Health Benefits
- High protein content (14g per 100g) supports muscle repair and overall growth, especially in vegetarian diets.
- Rich in dietary fiber (15g per 100g), which promotes digestive health and helps regulate blood sugar and cholesterol levels.
- Contains folate (140 mcg per 100g), crucial for cell regeneration and preventing neural tube defects during pregnancy.
- Offers magnesium (48 mg per 100g), essential for bone health and muscle function.
- Iron (6 mg per 100g) aids in preventing anemia and supports oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store moong dal in an airtight container in a cool, dry place to prevent moisture and pest infestation. Wash thoroughly before cooking to remove residual dust or debris.
Common Questions About Moong dal Nutrition
Is Moong Dal a good source of protein?
Yes, Moong Dal is an excellent source of plant-based protein, making it highly popular among vegetarians and vegans. One cup of cooked Moong Dal (about 7 ounces or 202 grams) contains around 14 grams of protein, which is ideal for muscle repair and overall growth.
Can I eat Moong Dal on a keto or low-carb diet?
Moong Dal is not typically recommended on a strict keto diet due to its carbohydrate content. A cup of cooked Moong Dal contains approximately 35 grams of carbohydrates, though it is still lower in carbs compared to other legumes and suitable for a more flexible low-carb diet.
What are the health benefits of Moong Dal?
Moong Dal is rich in essential nutrients like potassium, magnesium, folate, Vitamin B6, and iron, promoting heart health, energy production, and strong immunity. It is also high in dietary fiber, aiding digestion and helping maintain stable blood sugar levels. Additionally, it is low in fat and cholesterol, making it heart-friendly.
What is the recommended serving size for Moong Dal?
A recommended serving size of cooked Moong Dal is about 1 cup (202 grams). This portion provides roughly 212 calories, 14 grams of protein, 15 grams of fiber, and 1 gram of fat, which fits well into a balanced meal. However, portion size should depend on your dietary goals and activity level.
How does Moong Dal compare to other lentils like Masoor Dal or Toor Dal?
Compared to Masoor Dal and Toor Dal, Moong Dal has slightly fewer calories and carbohydrates per serving while offering similar protein content. It is also lighter and easier to digest, making it ideal for people with sensitive digestion or during illness recovery. Additionally, Moong Dal cooks faster and requires less soaking time than other lentils.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Mung Bean: A Review on Its Nutritive Value and Health-Promoting EffectsNutrients JournalReviews scientific research on mung bean's nutritional composition, bioactive compounds, and associated health benefits.
- Iron - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDescribes iron (a key nutrient in moong dal), its dietary sources, and role in health.
- Vegetarian Diets: Section on Legumes and PulsesDietary Guidelines for Americans 2020-2025Discusses the role of legumes like moong dal in meeting dietary protein and nutrient needs in vegetarian diets.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
