Nutrition facts · Beans, nuts and seeds
Calories in Moong dal (cooked)
Cooked moong dal has 105 calories per 100 g, and a 1-cup serving (202 g) has 212 calories. Most of those calories come from carbohydrates (19.2 g per 100 g), with a solid share from protein (7 g) and very little fat (0.4 g).
Calories come from: Carbs 71% · Fat 3% · Protein 26%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 105 kcal | 7 g | 19.2 g | 0.4 g |
| 1 cup, cooked | 202 g | 212 kcal | 14.2 g | 38.7 g | 0.8 g |
Full nutrition (Per 100 g)
| Calories | 105 kcal |
|---|---|
| Protein | 7 g |
| Carbohydrates | 19.2 g |
| of which sugars | 2 g |
| Fiber | 7.6 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Sodium | 2 mg |
What changes the calories
- Dry moong dal absorbs a lot of water as it cooks, so the same amount of lentils weighs far more cooked than dry, and calories per gram drop accordingly.
- A thinner, more watery dal has fewer calories per bowl than a thick one, because more of the bowl is water.
- Tadka or tempering in ghee or oil adds the calories of that fat, which can easily exceed the dal's own fat content.
- Toppings and additions like cream, butter, coconut or a drizzle of ghee at the table raise the total beyond the plain cooked dal.
Tips for logging it accurately
- Weigh your cooked dal in the bowl, or weigh the dry dal before cooking and log it as dry, so the water content doesn't throw off your numbers.
- Log the ghee or oil used in the tadka as a separate item, dividing the total by the number of servings you made.
- In BerryFit, snap a photo of your dal and check the portion and any added fat before saving the entry.
Log Moong dal (cooked) in seconds
Snap a photo of your meal or search for Moong dal (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a bowl of cooked moong dal?
A 1-cup serving (202 g) of plain cooked moong dal has 212 calories. Bowls vary in size, so weighing gives the most accurate count, and any ghee or oil added during cooking needs to be counted on top.
How much protein is in moong dal?
Cooked moong dal has 7 g of protein per 100 g, or 14.2 g per cooked cup (202 g).
Is moong dal high in carbs?
Carbohydrates are its main macronutrient, at 19.2 g per 100 g cooked, which includes 7.6 g of fiber. A cooked cup has 38.7 g of carbs.
Does moong dal have fewer calories than other lentils?
Cooked moong dal has 105 calories per 100 g, the same as cooked urad dal and slightly less than cooked lentils at 116 calories per 100 g. The differences are small, so cooking fat and portion size usually matter more.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Mung beans, mature seeds, cooked, boiled, without salt, FDC ID 174257); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
