Boiled green moong dal gives around 7 grams of protein per 100 g cooked, so it is an easy plant protein for regular meals.
When you start tracking protein, lentils and beans often move from the background of a plate to center stage. Green moong, also called mung beans or green gram, is one of the most flexible options for home cooking across South Asia and beyond. Soft, mild in taste, and gentle on the stomach, it fits into dal, salads, soups, khichdi, and even snacks.
If you care about precise numbers, boiled green moong dal protein per 100g is the figure that shapes your portions. Once you know how much cooked dal gives you, it becomes simple to plan plates that match your protein goal without guessing every time.
Boiled Green Moong Dal Protein In 100 Grams: Macro Snapshot
Plain boiled green moong dal, cooked in water without salt or fat, gives roughly 7 grams of protein and 105 calories per 100 grams of cooked dal. That same 100 gram serving also brings around 19 grams of carbohydrate, less than half a gram of fat, and close to 7 to 8 grams of fiber, based on standard nutrition tables for cooked mung beans.
These numbers match public databases that draw on USDA FoodData Central figures for cooked mung beans, where 100 grams of boiled beans land near 7 grams of protein and 105 calories. That places boiled moong in the same protein range as many other cooked lentils, with a slightly lighter calorie load.
| Cooked Moong Dal Serving | Protein (g) | Calories |
|---|---|---|
| 50 g boiled green moong dal | 3.5 | 53 |
| 75 g boiled green moong dal | 5.3 | 79 |
| 100 g boiled green moong dal | 7.0 | 105 |
| 150 g boiled green moong dal | 10.5 | 158 |
| 200 g boiled green moong dal | 14.0 | 210 |
| Half cup cooked moong dal (about 100 g) | 7.0 | 105 |
| One cup cooked moong dal (about 200 g) | 14.0 | 210 |
The cup values above use the common estimate that one level cup of cooked moong weighs around 200 grams. Many nutrition tools show around 14 grams of protein and just over 210 calories per cup of cooked mung beans, so the table lines up neatly with that reference.
For quick mental math, think of boiled green gram as giving about 7 grams of protein and 100 to 105 calories per 100 grams cooked. That means every extra 50 grams of dal on your plate adds about 3 to 4 grams of protein without much extra fat.
Boiled Green Moong Dal Protein Per 100G In Your Daily Protein Budget
Most general protein guidelines for adults sit near 0.8 grams of protein per kilogram of body weight as a starting point, with higher targets for strength training or very active days. That means someone at 60 kilograms might look for around 48 grams of protein or more over the course of a day.
If every 100 grams of boiled moong dal serves up 7 grams of protein, you would need about 700 grams of cooked dal to reach that entire 48 gram target from moong alone, which is a large volume of food. In real life you mix protein sources, so moong dal fills part of the total rather than the full amount.
For many people, a realistic serving size sits near 100 to 200 grams of cooked dal in one meal. That gives 7 to 14 grams of protein, with enough room on the plate for grains, vegetables, dairy, and other protein foods. If you pair a cup of moong dal with yogurt, paneer, tofu, eggs, or a modest portion of meat or fish, your plate can move into the 20 to 30 gram protein range per meal.
When you repeat that pattern across two or three meals, boiled green moong dal becomes one of several steady protein sources that keep you near your daily goal. Dal also brings fiber and slow digesting carbohydrates, so you get steady energy along with protein.
Raw, Boiled And Sprouted Green Moong Protein Compared
Numbers for boiled moong can look smaller when you compare them to dry lentil packets or nutrition charts that list uncooked values. Dry green moong is dense and light in weight, while boiling draws in water and spreads the same protein over a larger weight of food.
Whole Dry Green Moong
Many nutrient tables for dry whole green gram show around 22 to 24 grams of protein per 100 grams of raw lentils. Dry beans carry little water, so nearly one quarter of the weight can come from protein, with another large share from starch and fiber. Once you soak and cook that same 100 grams of dry lentils, the pot holds a far heavier batch of dal for the same original protein amount.
Plain Boiled Green Gram
During cooking, green moong absorbs water and softens. The beans swell, the weight goes up, and each spoon of cooked dal holds less protein by weight even though the pot still contains the same total amount of protein from the original dry lentils. That is why boiled green moong dal protein per 100g drops from the low twenties in dry form to about 7 grams in cooked form.
This shift is common across almost all beans and lentils. Once you adjust to thinking in cooked weights, planning plates gets simpler because what you see on the plate is close to the number you log in your food diary.
Sprouted Green Moong
Sprouted moong is yet another form. When you soak the beans and let them sprout, the seed uses some stored carbohydrate for growth, water content rises, and the flavor changes. Protein per 100 grams of sprouted moong often sits lower than dry beans and near or slightly under boiled moong, because sprouts are mostly water by weight.
Sprouts fit best as a salad topping or light snack rather than the main bulk of a meal. If you want a clear protein number to work with, stick to cooked values from dal in a bowl, since they are easier to measure on a kitchen scale.
How Cooking Style Changes Green Moong Dal Nutrition
The 7 grams per 100 grams figure comes from plain beans boiled in water without extra ingredients. Once you turn that pot of plain moong into a full dal with tempering, vegetables, or coconut milk, both the calorie count and the macronutrient split start to shift.
Plain Boiled With Just Salt
If you cook green moong in water and only add salt near the end, the nutrition stays close to the base numbers in the first table. Sodium rises a little, but calories and protein stay almost the same. This is helpful when you want a predictable base food while managing weight, blood sugar, or sodium intake.
Tempered Dal With Oil Or Ghee
Many home recipes finish boiled moong with a tarka of oil or ghee, onions, garlic, and spices. This adds flavor plus extra fat calories. The protein per 100 grams of dal hardly changes, since you add fat and spices rather than more lentils, but the total calories per 100 grams go up because of the added fat. If you use a small amount of oil and keep the lentils as the main volume, the dish still stays light and rich in fiber.
Thick Dal Versus Thin Soup
Some families like thick dal that holds its shape on rice; others prefer a pourable soup. When you thin dal with water, the same pot of lentils now fills more bowls, so each 100 grams of the thinner soup holds less protein and fewer calories. The total protein in the pot stays the same, though, so the key is how much lentil base you start with before thinning.
Reading Nutrition Tables And Labels For Moong Dal
Nutrition information can feel confusing when one chart lists dry values, another lists cooked values, and a third mixes pieces of both. When you read labels or online charts, check whether the serving size says dry or cooked and in what weight or volume. Only then can you match that number to what sits in your bowl.
For cooked values, a useful reference is the nutrition facts table for cooked mung beans based on USDA data, which lists around 7 grams of protein, 105 calories, and about 7.6 grams of fiber per 100 grams of boiled beans. The figures you saw earlier in this article are aligned with that source.
An academic health resource, the University of Rochester medical center mung bean nutrition sheet, provides a similar picture for a one cup cooked serving, again showing that mung beans bring a balanced mix of plant protein, fiber, and complex carbohydrates.
Simple Portions And Meal Ideas For Extra Protein
Once you know the core number for cooked moong, you can line up simple plates that raise protein without making meals feel heavy. The table below uses the 7 grams per 100 grams cooked figure as a base and pairs dal with common household foods that also bring protein to the plate.
| Meal Idea | Approximate Protein (g) | Notes |
|---|---|---|
| 1 cup boiled moong dal with steamed rice | 15 to 17 | About 14 g from dal plus a small amount from rice. |
| 1 cup moong dal with 200 g yogurt | 25 to 28 | Dal plus generous protein from dairy gives a balanced meal. |
| 3/4 cup moong dal with 50 g paneer | 23 to 26 | Good choice when you want a vegetarian plate with higher protein. |
| 1 cup moong dal soup with mixed vegetables | 14 to 16 | Light volume, helpful on days when appetite is low but you still want protein. |
| Sprouted moong salad with 1/2 cup boiled dal | 11 to 13 | Mix texture from sprouts and dependable protein from cooked lentils. |
| Khichdi with 1/2 cup moong dal and 1/2 cup rice | 12 to 15 | Comfort food that still gives a reasonable protein share per bowl. |
| Boiled moong chaat with 100 g dal and toppings | 7 to 9 | Street style flavor while still stepping up your protein intake. |
These meal ideas are rough templates rather than strict prescriptions. Exact numbers shift with the type of yogurt, paneer, or grains you use and with the way you cook them. Even with that variation, you can see that boiled moong dal gives a consistent protein base across very different plates.
If you cook dal in bulk once or twice each week, keeping the 7 grams per 100 grams benchmark in mind, it becomes easy to weigh out portions and assemble meals that match your protein target. A digital kitchen scale and a simple notebook or tracking app are enough tools to stay on track.
Along with protein, green moong delivers plenty of fiber, folate, and minerals such as magnesium and potassium. When you make boiled dal a steady part of lunches or dinners, you move closer to balanced daily nutrition while still staying within a modest calorie range.