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Foods / Dals and pulses

Sabut moong (whole green gram): Nutrition and who it suits

Sabut moong is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 294 kcal, 22.5 g of protein and 17 g of fibre. One serving is one katori cooked (30 g dry), about 88 kcal.

A close-up of fresh green mung

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

NutrientPer 100 g
Energy294 kcal
Protein22.5 g
Carbohydrate46.1 g
Fibre17 g
Sugars0.5 g
Fat1.1 g
Folate145 µg
Magnesium198 mg
Potassium1177 mg

Where its calories come from

32%65%
  • Protein 32%
  • Carbohydrate 65%
  • 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 sabut moong?

About 88 kcal for one katori cooked (30 g dry), and about 176 kcal if you have two.

One serving, against your day

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

20%Folate
43.5 µg
16%Magnesium
59.4 mg
15%Protein
6.8 g
11%Potassium
353 mg
6%Zinc
0.8 mg
5%Iron
1.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B011. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Good choice

5.1 g of fibre for 13.8 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

5.1 g of fibre for 13.8 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

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

Weight lossGood choice5.8 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice5.1 g of fibre for 13.8 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice6.8 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 sabut moong, each with its calories per portion:

Also called

Assamese: Gota mogu mah; Bengali: Moog; Gujarati: Mug; Hindi: Mung; Kannada: Hesare kalu; Kashmiri: Muang; Malayalam: Cheru Pararu; Marathi: Mun; Odia: Muga; Punjabi: Sabut moong dal; Sanskrit: Mudra; Tamil: Pasipayir; Telugu: Pesalu; Urdu: Moong.

Related

Sabut urad (whole black gram)Rajma (kidney beans)Lentil whole (Sabut masoor)Kala chana (whole Bengal gram)Dry peasMoth bean (Motha)

A sample diet chart that uses it, one for each goal (1,500 calories): Diabetes, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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