Calories in Moong dal: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of moong dal (1 katori, about 150 g) has 125 kcal, with 6.1 g protein, 16.2 g carbohydrate and 4.3 g fat. Per 100 g it comes to 83 kcal. That is 4.9 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 125 kcal | 83 kcal |
| Protein | 6.1 g | 4.1 g |
| Carbohydrate | 16.2 g | 10.8 g |
| Fat | 4.3 g | 2.9 g |
| Fibre | 4.3 g | 2.8 g |
Serving: 1 katori, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 150 ml of moong dal with a light tadka. Yellow, creamy and thin enough to drink from the spoon.
Where it fits in a 1,200 to 1,600 kcal day
At 125 kcal, one serving is about 8 percent of a 1,600 kcal day and about 10 percent of a 1,200 kcal day. It is the easiest dal to digest, so it is a good dinner pick. Pair it with a roti or a katori of rice and a vegetable for a complete plate.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If your gut is sensitive, see the IBS foods guide for Indian kitchens. Similar foods: Punjabi kadhi, Toor dal tadka and Sambar.
How cooking changes the number
Dry roasting the dal before boiling brings out flavour without fat. Keep the tadka to a teaspoon of oil.
A swap to try
Try Masoor dal. Masoor dal cooks just as fast and gives a similar protein hit, with a slightly earthier taste. Masoor dal (1 katori, about 150 g) comes to 132 kcal, which is 7 kcal more than 125 for moong dal, but it brings something different to the plate.
Who might want to watch it
Packaged dal mixes sometimes carry extra salt. Check the label if you watch sodium.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Masoor dal | 1 katori, about 150 g | 132 | 6.2 g |
| Punjabi kadhi | 1 katori, about 150 g | 126 | 4.7 g |
| Toor dal tadka | 1 katori, about 150 g | 128 | 5.7 g |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
| Soya chunks | 30 g dry, about 1 small katori cooked | 98 | 15.4 g |
| Chana dal | 1 katori, about 150 g | 158 | 6 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 25 g mung beans, mature seeds, 4 g oil, vegetable, soybean, refined, 15 g tomatoes, red, ripe, raw, year round average, which cooks down to about 150 g. Your recipe will differ with how much oil you use.
- Mung beans, mature seeds, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 174256
- Oil, vegetable, soybean, refined, USDA FoodData Central, SR Legacy (April 2018), FDC ID 172370
- Tomatoes, red, ripe, raw, year round average, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170457
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
