Across India · Side dish
Moong dal, cooked
Also called dal, mung dal, yellow moong dal, pesara pappu, pasi paruppu
Split yellow moong dal pressure cooked with onion, tomato, ginger and green chilli, then finished with a garlic and cumin tempering in ghee. A light, quick-cooking dal for rice or roti.
The short answer
Moong dal, cooked has about 255 kcal in a regular serving (1 katori, about 250 g), with 10.8 g of protein and 5.3 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 255 kcal
- 1 katori (about 250 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 10.8 g · 5.3 g
- per serving
- Brisk walking
- About 50 min
- uses similar energy (70 kg adult)
What's in moong dal, cooked?
Raw weights for one serving (1 katori, about 250 g), from the standard recipe
- Moong dal, 42 g
- Onion, 17 g
- Tomato, 42 g
- Oil, 6 g
- Ginger, 2 g
- Green chilli, 1 g
- Ghee, 5 g
- Garlic, 2 g
How is moong dal, cooked made?
Preparation 6 min · Cooking 24 min
- 1Rinse the moong dal and soak it in water while you prepare the rest.
- 2Fry cumin, ginger, green chilli and curry leaves in oil, then add the onion and cook until soft.
- 3Add the tomato, turmeric, chilli and garam masala and cook for a minute or two.
- 4Add the dal with its soaking water and pressure cook until very soft, then mash lightly.
- 5Fry garlic and a dried chilli in ghee, add mustard, cumin and curry leaves, and pour the tempering over the dal.
- 6Serve hot with a squeeze of lemon.
Moong dal, cooked nutrition
| Nutrient | Per serving (1 katori, about 250 g) | Per 100 g |
|---|---|---|
| Energy | 255 kcal | 102 kcal |
| Protein | 10.8 g | 4.3 g |
| Carbohydrate | 25.8 g | 10.3 g |
| Fat | 11.8 g | 4.7 g |
| Fibre | 5.3 g | 2.1 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Moong Dal Recipe, serves 2) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (594 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Moong Dal Recipe 297 g, Hebbar's Kitchen, Moong Dal Tadka 259 g and Sanjeev Kapoor, Moong Ki Dal 206 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is moong dal, cooked good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
- Calories per gram (35% of the rating)1.02 kcal · 88/100
- Protein per 100 kcal (25% of the rating)4.2 g · 42/100
- Fibre per 100 kcal (20% of the rating)2.1 g · 69/100
- Portion (20% of the rating)255 of 200 kcal (side dish) · 23/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have moong dal, cooked
- Use one spoon of oil or ghee for the cooking and skip the second tempering
- Add chopped spinach or other greens to the dal
- Serve with one roti or a small scoop of rice and plenty of vegetables
- Add lemon juice at the end for flavour instead of extra salt
Common questions about moong dal, cooked
How many calories are in moong dal, cooked?
About 255 kcal in 1 katori, about 250 g, or 102 kcal per 100 g.
Is moong dal, cooked good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion. See the lighter ways to have it on this page.
How much protein is in moong dal, cooked?
About 10.8 g in 1 katori, about 250 g, which is 4.2 g for every 100 kcal.
How much walking uses the energy in moong dal, cooked?
About 50 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is moong dal good for weight management?
Moong dal is among the lighter dals and gives protein and fibre. A katori of about 250 g gives around 255 kcal in this recipe.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.