Mung dal

Legume

Item Rating: 90/100

1 serving (100 grams) contains 347 calories, 24.0 grams of protein, 1.2 grams of fat, and 63.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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		126 g	45%
	Dietary Fiber	32 g	114%
	Sugars	13.2 g
protein		48 g	96%
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

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 21 cal (3.0%)

Protein: 192 cal (26.8%)

Carbs: 504 cal (70.2%)

About Mung dal

Mung dal, also known as split green gram, is a staple in South Asian cuisine and a popular protein source across India and neighboring countries. Derived from mung beans, the lentils are split and hulled, resulting in a yellow variety that cooks quickly and is used in traditional dishes such as dals, soups, and stews. Mung dal is rich in essential nutrients, including protein, dietary fiber, folate, and potassium. It is also low in fat and calories, making it an excellent choice for balanced diets. Its nutrient-dense profile supports good digestion and energy sustenance, while providing key vitamins like B-complex vitamins and minerals like magnesium and iron. Regularly featured in vegetarian diets, mung dal is versatile and easy to prepare, fitting into various cuisines and dietary plans worldwide.

Health Benefits

• Supports muscle health and tissue repair due to its high protein content (approximately 14-16g per 100g cooked serving).
• Promotes heart health with its rich potassium content, which helps regulate blood pressure (approximately 369mg per 100g cooked).
• Aids digestion and gut health with its dietary fiber content, which comprises roughly 4-5g per 100g cooked serving.
• Contributes to energy production and red blood cell formation through its folate content (approx. 94mcg per 100g cooked), vital for overall cellular function.
• Supports bone health and enzymatic processes via magnesium content (approx. 48mg per 100g cooked).

Dietary Considerations

Allergens: Contains None typically associated unless cross-contaminated during processing

Suitable for: Vegetarian, vegan, gluten-free, dairy-free, low-fat diets

Not suitable for: Ketogenic diets, low-carb diets

Selection and Storage

Store dry mung dal in an airtight container in a cool, dry place. Once cooked, refrigerate in a sealed container and consume within 3-4 days.

Common Questions About Mung dal Nutrition

Is mung dal high in protein?

Yes, mung dal is an excellent source of plant-based protein, containing approximately 14 grams of protein per cooked cup (about 202 grams). This makes it a nutritious option for vegetarians and vegans looking to meet their protein needs.

Can I eat mung dal on a keto or low-carb diet?

While mung dal is lower in carbs compared to some other legumes, it still contains around 31 grams of carbohydrates per cooked cup, including 15 grams of fiber. It may not be ideal for strict keto diets but can fit into some low-carb diets, depending on your daily carb allowance.

What are the health benefits of mung dal?

Mung dal is rich in fiber, protein, and antioxidants, which support digestive health, muscle repair and growth, and reduce inflammation. It is also a good source of essential nutrients such as folate, magnesium, and potassium, promoting heart health and energy metabolism.

What is the recommended portion size for mung dal?

A typical serving size of mung dal is about 1 cup cooked (approximately 202 grams), which provides around 212 calories. This portion is adequate for a balanced meal, especially when paired with vegetables or whole grains.

How does mung dal compare to other lentils in taste and nutrition?

Mung dal has a milder, slightly sweet flavor compared to red lentils or black lentils, and is quicker to cook due to its smaller size. Nutritionally, it is slightly higher in protein per gram, with similar fiber content, making it a versatile and nutritious choice among lentils.

Data Sources & Scientific References