7 Vibrant Moong Dal Nutrition Facts and Health Benefits

Moong Dal Nutrition Facts

Moong dal is also known as Mung Beans, Vigna radiata, and Green Gram in many parts of the world and it belongs to the Fabaceae family. Moong Dal nutrition facts consist of high-protein (essential amino acids), antioxidants, and vitamins. They have been cultivated since times of yore in India, and therefore it’s native to Indian cuisine. Moong Dal farming is extensively practiced here in the Republic of India especially and it is used as one among many other staples in a vegetarian Indian meal. 

Moong Dal Nutrition Facts
Mung Beans or Moong Dal is a Lentil Which Belongs to the Fabaceae family.

These Leguminous/Fabaceae beans then later unfold to other Asian countries like China, Korea, and numerous other countries of Southeast Asia. So, why not let’s discuss some interesting Moong Dal nutrition facts.

Types of Moong Dal 

Mung Beans is a local lentil employed in creating completely different forms of savory dishes within the Indian landmass. They’re high in nutrients and are believed to help several ailments especially cold and diarrhea. 

They are unbelievably versatile when it comes to cooking styles and generally ingested well in salads, soups, and stir-frys. 

Green moong dal and Yellow moong dal are the two major types of moong dal readily available in the Indian markets. 

Moong dal comes in two main varieties – green moong dal and yellow moong dal. Though they are almost the same, because of the addition or removal of skin, the nutritional values get slightly different.

Here, are the four widely used types in the Indian kitchen- 

  • Whole Green Moong with Skin.
  • Whole Yellow Moong without Skin.
  • Spit Green Moong with Skin.
  • Split Yellow Moong without Skin.

Green moong with skin is un-processed hence, it might take more time to cook. Although, yellow moong comes from whole green moong beans that are skinned and split which makes it, yellow, and quick to cook. 

Yellow Moong Dal is the split and unskinned version of whole green moong dal. It’s very easy on your stomach.

Also, like any alternative Indian dals or beans split yellow moong doesn’t want any soaking and offers many health advantages, due to its dense nutrient profile.

Moong dal is often used as a split, whole, or wet ground paste depending upon the type of dish. 

The whole/split yellow golden gram is utilized in Indian cookery as a snack-making option like Namkeens, Chilla, Halwa, or Vadas. 

Whereas, the whole/split green moong is often used in making Khichdi, Sprouts, or Dal Fry.

Moong Dal Nutrition Facts

Here in India, Dals in general, are thought-about a prime supply of carbs and proteins. However, talking about Moong Dal nutrition facts notably provides loads of alternative nutrients to the daily diet.

Even though all these types are nearly identical and come from the same source but the nutritional values still slightly differ from each other. Let’s take a look:

100 Grams Boiled Whole Green Moong Dal Nutrition Facts

  • Calories: 102 Cal
  • Fiber: 7 grams
  • Fats: 0.4 grams
  • Protein: 7.2 grams
  • Carbs: 17.6 grams
  • Zinc: 11% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Folate (B9): 80% of the Reference Daily Intake (RDI)
  • Added Vitamins found like – B2, B3, B5, B6, and selenium
Moong Dal Nutrition Facts
Glimpse of all important macros you can find in 100 grams of cooked whole green moong dal.

7 Amazing Moong Dal Nutrition Facts with Health Benefits

Here, we have listed seven amazing health advantages of this leguminous superfood, take a look:

Packed with all essential amino acids and minerals like vitamin K, magnesium, copper, and iron. It conjointly contains higher amounts of soluble fiber, Vitamin B6, and different high-quality supermolecules. 

No doubt, mung beans are one of the major inevitable staples in Indian feeder dishes. let’s discuss some amazing moong dal nutrition facts with its health benefits of this superfood. 

A Bliss for Vegans and Vegetarians – People all around the world, nowadays practice more plant-based food consumption as it’s claimed to be safer for the human body. Also, we know plant-based sources lack the quality and quantity of proteins, but moong bean is a plant-based source with all essential amino present in it with high soluble fibers and thus, it’s bliss for those who love to count proteins and fibers as their macros. 

Aids weight loss – As mentioned above moong dal offers higher protein and soluble fibers which helps us feel fuller for longer. Thus, it improves our metabolism and controls our weight.

Helps in the management of Polygenic Disorder – Moong comes with a very low glycemic index and it also possesses various properties which help to keep blood pressure low. Thus, it helps bring down the glucose, insulin, and fat levels within the body, thereby dominating polygenic disorder also known as Diabetes.

Enhances Heart Health – Bad LDL cholesterol, can raise your risk of heart disease, yellow mung beans are high in iron and vitamin K. Therefore, It helps in lowering force per unit area and reduces muscle cramps, as well as adding moong to your daily diet, will defend your body against irregular heartbeat and make your cardiac muscles strong.

Good for biological process health – the soluble fiber referred to as cellulose in moong beans keeps your bowels regular by dashing up the movement of food through your gut. Studies conjointly show that moong dekalitre helps to spice up your gut’s immune deficiencies. this can be why it helps to lower the carcinoma risk.

A must-have for new mommies to be – All the pregnant ladies are suggested eating moong recipes more often because it contains healthy amounts of iron and folates which helps in better brain development of the fetus. Also, it comprises the B vitamin complex which is important for the best growth and development of your baby’s hair, nails, and new skin cells within the uterus.

Reduce the danger of any Chronic Malady – The inhibitor properties of Moong Dal facilitate in neutralizing any free radicals present within your body, thereby reducing the danger of heart condition, cancer, inflammation, and alternative diseases.

10 Popular Indian Moong Dal Recipes You Must Try!

1. Moonglet

Moonglet Recipe
Moonglet is a vegetarians version of Omelet, Moong Dal + Omelet.
Try this moonglet recipe if you have recently turned vegan and looking for a protein-packed meal for breakfast.

2. Whole Green Moong Dal Sprout’s Salad

High Protein Sprouts Salad Recipe
High Protein content in Green Raw Moong Dal Sprouts makes this a suitable fit for both Muscle Hypertrophy as well as Weight Loss. Do Check out my High Protein Sprouts Salad Recipe if you aim for weight loss.

3. Whole Green Moong Dal Lentil Curry

Whole Green Moong Dal Lentil Curry
A simple Indian dal made with whole or split mung beans. Tempered with mustard, cumin, garlic & curry leaves this dal is also vegan!

4. Yellow Moong Dal Vegetable Chilla

A savoury crepe recipe made from soaked yellow moong dal which is later ground to make crepes. You can add veggies or cottage cheese to these for a healthier version.

5. Yellow Moong Dal Stuffed into Parantha

Yellow Moong Dal Stuffed into Parantha
Soaked moong dal is roasted with spices and then stuffed into wheat dough balls. It’s an Indian bread which is shallow fried on the Tava with Ghee.

7. Ram Ladoo with Yellow Moong

Ram Ladoo with Yellow Moong Dal
Soaked moong dal is grounded into paste, then mixed with few Indian spices and deep fried in hot sunflower oil. Served hot with green chutney and lots of radish salad on top.

8. Yellow Moong Dal Namkeen

Yellow Moong Dal Namkeen
An all time tempting chai along snack, made with Indian Spices and Deep fried Moong Dal.

9. Yellow Moong Dal Halwa

Yellow Moong Dal Halwa
A dry fruits and fats rich winter special desert, it is served hot all around the North India when the weeding season comes by.

10. Moong Dal Soup 

Moong Dal Lentil Soup
A super healthy, light and power packed Indian soup recipe. It is served hot at dinner time along with freshly squeezed lemon juice on top.

Quick Tip – You might think why I have included a couple of fried recipes and snack recipes if, I’m here to talk about nutrition. Well, I simply believe eating recipes mentioned above in moderation will never make you gain weight if you make them all by yourself with quality ingredients available at home!

The Bottom Line

High in antioxidants, vitamins, and nutrients, moong dal is one of all the essential ingredients in any Indian kitchen. Its weight-loss advantages besides lowering cholesterol and polygenic disorder (Diabetes) make it one of the extremely valued superfoods in the Indian feeder menu.

After getting this vibrant information about Moong Dal Nutrition Facts, from now onwards, must add moong dal regularly into your curries, salads, and soups. This way, you’ll get the pleasure of a healthy superfood and you will stay closer to your weight loss goals.

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Nidhi Thakur

Nidhi Thakur

Fitness Blogger

This blog will enlighten you to the reality of healthy lifestyle full of food, consistent training routines and regular fitness challenges without any crash diets or fake unfulfilling promises.

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