Food
Moong Dal: Calories, Protein & Macros
A 1 bowl serving of Moong Dal has 184 kcal, 7.5g protein, 17.8g carbs and 8.9g fat — 4.1g of protein per 100 kcal. It's a vegetarian cooked dish from the dal & legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Moong Dal?
A 1 bowl serving has 184 kcal, 7.5g protein, 17.8g carbohydrate, 8.9g fat and 6.8g fiber. Per 100 g it's 53.7 kcal, 2.2g protein, 5.2g carbs and 2.6g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Moong Dal fit a cut vs a bulk?
At 4.1g of protein per 100 kcal, Moong Dal is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Moong Dal should I eat?
The dataset's reference serving is 1 bowl (342 g), giving the 184 kcal and 7.5g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Moong Dal?
- Dal makhani — vegetarian, 74 kcal per 100 g, 4.5g protein per 100 kcal
- Sambar — vegetarian, 97 kcal per 100 g, 3.5g protein per 100 kcal
- Quinoa — vegetarian, 328 kcal per 100 g, 4g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 184 kcal | 53.7 kcal |
| Protein | 7.5 g | 2.2 g |
| Carbohydrate | 17.8 g | 5.2 g |
| Fat | 8.9 g | 2.6 g |
| Fiber | 6.8 g | 2 g |
| Protein per 100 kcal | 4.1 g | 4.1 g |
Key takeaways
- A 1 bowl serving of Moong Dal has 184 kcal and 7.5g protein.
- Moong Dal carries 4.1g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the dal & legumes group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Moong Dal in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Moong Dal?
2.2g per 100 g, or 7.5g in a 1 bowl serving — 4.1g of protein per 100 kcal.
Is Moong Dal vegetarian?
Yes — Moong Dal is vegetarian.
Can I log Moong Dal in IRONSLOG?
Yes — Moong Dal is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.