Calories in Moong Daal: Nutrition, Portions, and Diet Tips
Calories in Moong Daal: Nutrition, Portions, and Diet Tips
Moong Daal contains 105.0 kcal per 100 g, and one serving of 1 cup cooked (about 198 g) gives 207.9 kcal. That is a moderate amount for a daal, and it fits easily into a normal day of eating if you keep the portion in view. The figures below are from the USDA entry for mung beans, mature seeds, cooked, boiled, without salt (fdcId 174257).
Nutrition Facts for Moong Daal
The table shows the two measures you will actually use when logging food: the 100 g reference and the 1 cup cooked (about 198 g) serving used on this page.
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Moong Daal, per 100 g | 105.0 | 7.0 | 19.1 | 0.4 |
| Moong Daal, 1 cup cooked (about 198 g) | 207.9 | 13.9 | 37.8 | 0.8 |
Per 100 g the macros are protein 7.0 g, carbohydrate 19.1 g, and fat 0.4 g. Per the serving of 1 cup cooked (about 198 g) they are protein 13.9 g, carbohydrate 37.8 g, and fat 0.8 g. Fat stays very low in both rows, and the calories come mainly from carbohydrate, which is what you would expect from a daal that is usually eaten with roti or rice.
Moong Daal Portions in Pakistani Kitchens
The serving used here is 1 cup cooked (about 198 g), which is close to a large katori of plain boiled moong daal. Home servings vary a lot, so weigh the cooked daal once and remember what that bowl looks like, then use the same bowl again in the future. Remember that these numbers are for daal boiled without salt and without tarka. The ghee or oil used for tarka, plus any meat or potato added to the pot, brings its own calories that are not counted in 105.0 kcal per 100 g or in 207.9 kcal per serving. If you cook for a family, log the amount that actually lands in your bowl, not the whole pot.
Moong Daal Compared With Other Foods
On the 100 g scale, Masoor Daal (Red Lentils) gives 116.0 kcal per 100 g, and its 1 cup cooked (about 198 g) serving gives 229.7 kcal. Boiled Chana (Chickpeas) is the heaviest of the three, with 164.0 kcal per 100 g and 269.0 kcal in 1 cup cooked (about 164 g). So moong daal at 105.0 kcal per 100 g is the lighter choice among these three, while chana is denser in calories for the same bowl size. Choose the one you enjoy most and simply match the portion to your day.
Is Moong Daal Good for Weight Loss?
Moong Daal can fit a calorie controlled diet, because it is light per 100 g and it provides protein and carbohydrate that help a meal feel complete. Weight management comes down to portions and total daily intake, not to any single daal, so the outcome depends on how much you eat and what you eat with it. A single serving of 1 cup cooked (about 198 g) at 207.9 kcal is easy to budget alongside roti, salad, and a small amount of tarka fat. If the bowl grows, or if rich tarka is added each time, the calories rise with it.
How to Eat Moong Daal Wisely
- Measure one serving of 1 cup cooked (about 198 g) with a cup or a scale until you can judge it by eye.
- Keep the tarka light. The plain values, 105.0 kcal per 100 g and 207.9 kcal per serving, only hold for daal boiled without salt and without added fat.
- Build the plate around the daal with salad and a modest roti, so the total stays within your target.
- Log moong daal consistently on the 100 g basis if you prefer, since 105.0 kcal per 100 g makes it simple to compare with anything else on the table.
Who Should Be Careful
If you live with diabetes, are pregnant, or have kidney or heart conditions, speak to a qualified doctor before changing how much daal or protein you eat. These values describe plain boiled moong daal only, and your own plan may need different portion sizes or different cooking methods.
FAQ
How many calories are in Moong Daal per 100 g? Moong Daal has 105.0 kcal per 100 g when cooked, boiled, and prepared without salt. That same 100 g provides protein 7.0 g, carbohydrate 19.1 g, and fat 0.4 g.
How many calories are in one serving of Moong Daal? A serving of 1 cup cooked (about 198 g) gives 207.9 kcal. In that serving you also get protein 13.9 g, carbohydrate 37.8 g, and fat 0.8 g.
Is Moong Daal good for weight loss? It can be part of a calorie controlled plan, since 105.0 kcal per 100 g is modest compared with many curries. The deciding factor is portion size and the oil or ghee added during cooking, so track the amount you actually eat.
If weight management is the goal, try the calorie calculator to plan your day, and Active Detox is available at Clinicaly along with our all products range. You can also browse more Pakistani food calories, read our DRAP safety guide, learn about Clinicaly, or contact our team.
Data source: USDA FoodData Central, Mung beans, mature seeds, cooked, boiled, without salt, fdcId 174257. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.