Moong dal calories and macros
Real numbers for 1 katori (150 g), calculated from a stated recipe. We show our work below.
By Shivam Verma Updated
One katori of moong dal (150 g) has roughly 150 calories, with about 9 g protein, 22 g carbohydrate, and 3.5 g fat. Moong dal is the lightest of the common dals and the easiest to digest, which is why it is the one recommended for weight loss, recovery meals, and sensitive stomachs. Plain cooked moong is near 100 calories a katori, and a light tempering brings it to about 150. It cooks fast, needs no soaking, and absorbs spices well, so it is often made with just cumin, turmeric, and a little ghee. Compared to the richer dals, moong stays low because it is naturally lower in fat and takes less tempering to taste good. It is a genuinely efficient food: a strong protein-to-calorie ratio, high fibre, and a low glycemic index that keeps blood sugar steady. For anyone tracking, moong dal is close to the best-value dish on an Indian plate.
Related guide: Which Dal Has the Most Protein? All 5 Compared
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150calories
Protein
9 g
Carbs
22 g
Fat
3.5 g
How we calculated this
- Moong dal, cooked115 g
- Ghee or oil for tempering3 g
- Cumin, turmeric, gingertrace
One katori of home moong dal with a light tempering. Moong is naturally the lightest common dal.
Ingredient values from USDA FoodData Central. Cross referenced against IFCT 2017 (ICMR-NIN).
Confidence: high
How the preparation changes it
| Tempering | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Plain boiled moongNo tempering, just turmeric and salt. | 105 | 8.4 | 20 | 0.8 |
| Moong dal (light tadka)The standard preparation. Headline number. | 150 | 9 | 22 | 3.5 |
| Richer tadkaMore ghee in the tempering. | 185 | 9.2 | 23 | 7.5 |
Common questions
How many calories in a katori of moong dal?
About 150 for a katori with a light tempering. Plain boiled it is nearer 105. Moong is the lightest of the common dals, which is why it is the go-to for weight loss.
Is moong dal the best dal for weight loss?
It is among the best: lowest in calories, easiest to digest, high in protein and fibre, and low glycemic. A katori is about 150 calories with 9 g protein. Keep the tempering light.
Related dishes
These figures are estimates from stated recipes, for general information. They are not medical or dietary advice. If you manage a health condition, check with a registered dietitian or your doctor.
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