Is moong dal good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	326 kcal
Protein	23.9 g
Carbohydrate	52.6 g
Fibre	9.4 g
Sugars	0.9 g
Fat	1.4 g
Magnesium	155 mg
Folate	92.1 µg
Potassium	1268 mg

Where its calories come from

Protein 30%
Carbohydrate 66%
Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of moong dal?

About 98 kcal for one katori cooked (30 g dry), and about 196 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

16%Protein
7.2 g

13%Magnesium
46.5 mg

13%Folate
27.6 µg

12%Potassium
380 mg

6%Zinc
0.7 mg

4%Iron
1.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B010. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is moong dal good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

2.9 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

2.8 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

2.8 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

7.2 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice2.9 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice2.8 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.

MenopauseGood choice7.2 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use moong dal, each with its calories per portion:

Also called

Assamese: Dhua mogu dail; Bengali: Mung dal; Gujarati: Mug ni daad; Hindi: Mug dal; Kannada: Hesara bele; Kashmiri: Muang dal; Malayalam: Cheru payar parippu; Marathi: Mug dal; Odia: Muga Dali; Punjabi: Mungi-di-dal; Tamil: Payatham paruppu; Telugu: Pesara pappu; Urdu: Moong dal.

Soya chunks (soy nuggets)Urad dal Masoor dal Chana dal Horse gram (Kulthi)Toor dal (arhar dal)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarian PCOS and PCOD, eggetarian Diabetes, vegetarian Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index