A 100 gram serving of boiled moong dal gives around 7 grams of protein plus about 105 calories and plenty of fiber.
Boiled moong dal sits in that sweet spot of comfort food and steady protein source. If you weigh out 100 grams of plain cooked dal on the plate, you are looking at roughly 7 grams of protein, gentle carbs, and a lot of gut-friendly fiber. That makes it handy for vegetarians, anyone watching digestion, and anyone who wants more protein from regular home food.
The tricky part is that numbers change between raw and cooked, between thick and thin dal, and between different nutrition charts. This guide keeps the focus on boiled moong dal protein per 100g in cooked form, then ties that number back to your actual portions and daily protein target.
Boiled Moong Dal Protein Per 100G Explained In Simple Terms
When nutrition databases list cooked mung beans or moong dal, they usually mean mature green gram, boiled in water without salt or fat. Across several datasets based on laboratory testing, 100 grams of this cooked dal lands close to these values:
Boiled Moong Dal Nutrition Snapshot Per 100G
| Nutrient | Approx Amount Per 100G Cooked | Why It Matters |
|---|---|---|
| Energy | ~105 kcal | Light enough for daily use, still filling when paired with rice or roti. |
| Protein | ~7 g | Adds steady plant protein to meals without heaviness. |
| Carbohydrate | ~19 g | Slow carbs that release energy over time. |
| Dietary Fiber | ~7.5 g | Supports digestion and helps you stay full longer. |
| Total Fat | ~0.4 g | Very low fat; most fat in a dal bowl comes from ghee or oil you add. |
| Potassium | ~260 mg | Helps maintain fluid balance and supports normal blood pressure. |
| Magnesium | ~50 mg | Supports muscle function and regular heart rhythm. |
| Folate | ~160 mcg | Backs up red blood cell formation and is useful in pregnancy planning. |
| Iron | ~1.4 mg | Helps cover daily iron needs, especially when eaten with vitamin C sources. |
| Sodium | ~2 mg (before salt) | Almost none from the dal itself; salt in cooking drives this up. |
These numbers come from lab-tested data for cooked mung beans, boiled without salt. Different sources vary slightly, yet most stay close to 7 grams of protein in cooked 100 grams of dal and around 105 calories for that same amount.
In simple terms: if you place 100 grams of plain boiled moong dal in your bowl, you get about 7 grams of protein, a strong fiber dose, and a moderate calorie load that fits well into weight-control meal plans.
Why Protein Numbers Drop After Cooking
Many people search for “boiled moong dal protein per 100g” and feel puzzled when one chart says 24 grams and another says 7 grams. The reason is almost always a mix-up between raw weight and cooked weight.
Raw Moong Dal Versus Cooked Dal
Dry moong dal is very dense. Several Indian dietitian and nutrition sites that rely on raw data list about 24–25 grams of protein per 100 grams of the uncooked dal. That is the same bean, just before it meets water and heat.
During boiling, those dry seeds soak up water. The protein itself stays in the dal, yet the weight of the final food increases. So when you shift from “per 100g raw” to “per 100g cooked,” you are suddenly comparing protein inside a much wetter, heavier food. The numerator (protein grams) stays close, the denominator (total grams of food) jumps, so the protein figure per 100 grams of cooked food looks smaller.
How Water Changes The Numbers On Your Plate
Take a small kitchen scale example. Say you cook 30 grams of raw moong dal in plenty of water. Depending on how soupy or thick you like it, that 30 grams can turn into somewhere near 80–120 grams of cooked dal. The protein stays tied to the original dry 30 grams, but the cooked weight you log in an app keeps shifting.
This is why most sports nutrition coaches prefer weighing raw dal when planning a meal plan, then cooking it the same way each time. Home eaters often find it easier to weigh the cooked dal instead, so having a reliable “7 grams of protein per 100 grams cooked” figure feels handy for daily logging.
One more detail: adding tadka with ghee or oil, pressure cooking instead of open boiling, or cooking with extra salt does not change the protein in the dal itself in any big way. Those steps mostly add fat, sodium, and a little extra flavor-related calories on top of the same protein base.
Boiled Moong Dal Protein In 100G Serving For Daily Meals
For day-to-day planning, the 7 grams figure becomes useful only when you stack it against your own protein target. Many adults fall in the range of 0.8–1.2 grams of protein per kilogram of body weight per day, unless a doctor or dietitian sets a special target for medical reasons or for heavy training.
A 60 kilogram adult using a middle value of around 1 gram per kilogram lands near 60 grams of protein per day. In that case, 100 grams of boiled moong dal covers a little more than one-tenth of the day’s protein needs. A full cup measure of cooked mung beans (about 202 grams) from the
University of Rochester nutrition facts for cooked mung beans
provides a bit over 14 grams of protein, which lines up with the same 7 grams per 100 grams cooked figure.
That means one full bowl of dal with rice can already supply a solid chunk of your daily target. When you pair that bowl with curd, a paneer side, tofu, egg, or another protein source in the same meal, the total quickly reaches 20–30 grams in one sitting.
When you log boiled moong dal protein per 100g in tracking tools, use the cooked figure from reliable databases that state “cooked, boiled” in the description. That way, your log matches the food you actually eat instead of raw grams that never reach the plate.
Where Boiled Moong Dal Fits Among Other Proteins
Boiled moong sits in a middle zone compared with many protein sources. Meat, fish, paneer, and firm tofu usually bring more protein per 100 grams, yet they often carry more fat or cost more. Many grains and vegetables offer less protein for the same weight and can feel heavier on blood sugar.
A mix of lentils, beans, dairy or dairy alternatives, nuts, and seeds across the day usually gives better amino acid balance than leaning only on one food. Boiled moong dal plays a steady role here: gentle on digestion for many people, friendly to blood sugar control when paired with fiber and fat, and easy to batch cook for several meals.
Turning 100G Data Into Real-World Portions
Numbers on a label matter only when they match what sits in your bowl. In real life, nobody eats exactly 100 grams of boiled dal every time. Portions depend on culture, appetite, training load, and what else sits on the plate.
To convert the 100 gram figure into something more practical, it helps to link cooked weight to common kitchen measures. Datasets that draw on USDA measurements show that 1 cup of cooked mung beans weighs close to 200–205 grams. A small home katori often lands near half that.
Approximate Protein From Common Portions
| Portion | Approx Cooked Weight | Approx Protein |
|---|---|---|
| ¼ cup cooked dal (small side) | ~50 g | ~3–4 g protein |
| ½ cup cooked dal (small bowl) | ~100 g | ~7 g protein |
| ¾ cup cooked dal (medium bowl) | ~150 g | ~10–11 g protein |
| 1 cup cooked dal (large bowl) | ~200 g | ~14 g protein |
| Thick dal from 30 g raw | ~80–100 g | ~7 g protein |
| Thin dal from 30 g raw | ~110–120 g | ~7 g protein |
| Large family serving spoon | ~70–90 g per spoon | ~5–6 g protein per spoon |
Once you link ladles and bowls in your kitchen to cooked weight with a simple weighing session, you rarely need the scale again. You can pour one usual serving, weigh it once, and then rely on that estimate in your tracking app for months.
If you use an online nutrient calculator that lists “cooked mung beans, boiled, without salt,” you can cross-check that its numbers match the 7 grams per 100 grams cooked range. Tools that list both raw and cooked values based on
mung beans boiled without salt nutrition tables
often draw data from the same reference lab sets, so once you see the match, you can trust your entries.
Tips To Get More From Boiled Moong Dal Protein Per 100G
The raw protein content of moong dal is helpful, yet what your body actually uses depends on cooking style, pairing foods, and your own digestion. A few small habits can make that 7 grams per 100 grams cooked work harder for you.
Pair Moong Dal With Smart Side Dishes
Legumes tend to pair well with grains and dairy or dairy alternatives. When you sit down with boiled moong dal and rice, wheat roti, or millets, the amino acid profiles of both foods fill each other’s gaps. Adding curd, lassi, paneer, or tofu in the same meal creates a richer blend.
Nuts and seeds on top of dal, such as a small sprinkle of roasted peanuts or seeds, add more protein and healthy fat. Even 10–15 grams of roasted nuts on the side can push the protein count of the meal up by several grams without needing huge changes in recipes.
Use Boiled Moong Dal In Different Recipes
Plain dal with tadka is only one option. You can fold boiled moong into salads, chillas, cheelas made from blended dal, stuffed parathas, or thick soups. Every time you swap a low-protein carb snack with a moong-based snack, your daily protein average climbs.
If you enjoy breakfast dishes like dosa or idli, mixing a share of blended moong into the batter can raise the protein profile of the first meal of the day. You still use familiar flavors, yet the 7 grams per 100 grams cooked baseline carries through.
Track Consistently, Not Perfectly
Nutrition tracking often fails when people chase perfect numbers. Home food has small day-to-day shifts in water content, cooking time, and serving size. The goal is consistency, not laboratory precision.
Weigh one usual bowl of boiled dal when you are calm and not in a rush. Note the grams, note how full the bowl looks, and save that as your default entry in your app. From that point, every time you eat a similar looking bowl, logging that same figure keeps your protein trend reliable even if each bowl sits a little above or below the exact weight.
Key Takeaways About Boiled Moong Dal Protein
To bring it all together, boiled moong dal holds about 7 grams of protein in every 100 grams of cooked dal, along with roughly 105 calories, slow carbs, and a strong fiber dose. That figure sits lower than raw-dal charts only because cooking brings in water weight.
For many home eaters, a regular ½–1 cup serving of boiled moong dal already adds 7–14 grams of protein to lunch or dinner. When you pair that serving with other protein sources in the same meal, you can reach 20 grams or more without leaning on powders or packaged drinks.
Use raw weights when you plan recipes, cooked weights when you track your plate, and keep boiled moong dal protein per 100g in mind as a steady reference. With a little planning, this simple lentil can carry a good share of your daily protein target in a way that feels gentle, familiar, and easy to repeat week after week.