Moong Daal Calories Calculator
Calculate moong daal calories.
Moong Daal nutrition tips
Calories can change based on recipe, oil, ghee, sugar, sauce and serving size. Use this page as a practical estimate and adjust based on your actual portion.
Best for fitness goals
For weight loss, control portions and pair meals with lean protein or vegetables. For muscle gain, combine carbs with enough protein and use the meal planner for full-day targets.
Moong Daal Calories Guide
Moong daal — split and dehusked mung beans — is the lightest, most digestible lentil in Pakistani and South Asian cooking. Widely recommended for those on a diet, recovering from illness, or looking for a light dinner. Cooked plain moong daal with minimal oil runs approximately 100–120 kcal per 100g, making it one of the lowest-calorie protein sources in everyday cooking.
Moong Daal Portion Size Table
| Serving | Approx. Weight | Est. Calories | Protein |
|---|---|---|---|
| Light bowl / child portion | ~150g | ~110–160 kcal | ~7–10g |
| Standard adult bowl | ~200–250g | ~180–280 kcal | ~12–18g |
| Large restaurant bowl | ~300g | ~280–380 kcal | ~18–24g |
| Per 100g (plain, low oil) | 100g | ~100–120 kcal | ~6–8g |
Is Moong Daal Good for Weight Loss?
Moong daal is excellent for weight loss — high in fibre and protein relative to its low calorie count, easy to digest, and filling. A bowl with 1–2 plain rotis typically stays under 450 kcal. Keep oil to 1 tsp per bowl and avoid cream-based variations for maximum benefit.
Is Moong Daal Good for Muscle Gain?
Moong daal is a useful plant protein source that works best combined with rice (for amino acid completeness) and higher-protein foods like eggs or chicken. For vegetarians, pairing it with paneer or full-fat yogurt rounds out the nutritional profile for muscle support.
Moong Daal vs. Tarka Daal
| Daal (per 100g cooked) | Est. Calories | Protein | Best For |
|---|---|---|---|
| Moong Daal (plain) | ~100–120 kcal | ~6–8g | Weight loss, light meals, digestion |
| Tarka Daal (masoor/mixed) | ~110–140 kcal | ~7–9g | Richer flavour, slightly more protein |
| Chana Daal | ~130–150 kcal | ~8–10g | Highest fibre, slower to cook |
Healthier Tips
- Use 1 tsp of oil per bowl in the tarka
- Add spinach, sliced onion, or fresh tomatoes for micronutrients
- Season with lemon juice and fresh coriander — great flavour with no added calories
- Serve with plain roti rather than paratha
Burn This Food
Approximate activity to burn a standard moong daal bowl (~220 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~40–50 min |
| Jogging | ~20–24 min |
| Cycling (moderate) | ~25–30 min |
Related Pages
FAQs
How many calories are in moong daal?
Plain cooked moong daal with low oil is approximately 100–120 kcal per 100g. A standard adult bowl (~220g) runs 180–250 kcal depending on oil used.
Is moong daal the healthiest daal?
It is the easiest to digest and lowest in calories. Recommended for light meals, illness recovery, and weight loss. Each daal type has different nutritional strengths.
Is moong daal high in protein?
Moong daal provides moderate plant protein (~6–8g per 100g cooked). It has a good protein-to-calorie ratio. Combine with rice, eggs, or chicken in the same meal for higher protein totals.
Can I eat moong daal every day?
Yes. Moong daal is nutritious, affordable, and gentle on digestion. Eating it regularly is healthy — varying your daal types provides a broader range of nutrients.
📊 Values are estimates. Calories vary with oil amount, recipe, and serving size. See Data Sources.