Moong Dal vs Chana Dal
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, chana dal is heavier — 120 kcal against 85 kcal for moong dal, about 41% more. Per real serving the picture changes: 1 katori cooked dal of moong dal is 128 kcal, while 1 katori cooked dal of chana dal is 180 kcal, because the portions are not the same size. On protein, chana dal wins with 5.5 g per 100 g.
Side by side
| Moong Dal | Chana Dal | |
|---|---|---|
| Serving assumed | 1 katori cooked dal · 150 g | 1 katori cooked dal · 150 g |
| Calories per serving | 128 | 180 |
| Calories per 100 g | 85 | 120 |
| Protein per 100 g | 4.2 g | 5.5 g |
| Carbs per 100 g | 10.5 g | 14.5 g |
| Fat per 100 g | 2.6 g | 4.0 g |
| Fibre per 100 g | 2.0 g | 3.6 g |
| Walking to burn one serving | 30 min | 42 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Chana Dal is denser per gram, but people do not eat by the gram — moong dal arrives as 1 katori cooked dal and chana dal as 1 katori cooked dal, and that is where the real difference shows up.
Chana Dal carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.