Moong Dal calories
per katori, not per 100 g
128 kcal 1 katori cooked dal — taken as 150 g — has about 128 calories, with 6.3 g protein, 15.8 g carbohydrate and 3.9 g fat. Two come to 255 kcal, three to 383 kcal.
Per 100 g, moong dal carries 85 kcal and 4.2 g protein.
Serving assumed: 1 katori cooked dal ≈ 150 g — yellow moong, light tempering. Change the portion and every number below changes with it.
Moong Dal calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 128 kcal | 6.3 g | 15.8 g | 3.9 g | 3.0 g |
| 2 katori | 300 g | 255 kcal | 12.6 g | 31.5 g | 7.8 g | 6.0 g |
| 3 katori | 450 g | 383 kcal | 18.9 g | 47.3 g | 11.7 g | 9.0 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori cooked dal (150 g) |
|---|---|---|
| Energy | 85 kcal | 128 kcal |
| Protein | 4.2 g | 6.3 g |
| Carbohydrate (available) | 10.5 g | 15.8 g |
| Fat | 2.6 g | 3.9 g |
| Dietary fibre | 2.0 g | 3.0 g |
What it takes to burn off 1 katori cooked dal of moong dal
Minutes of activity for a 70 kg adult to spend 128 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where moong dal sits in an Indian plate
Among the 20 dals & legumes entries on this site, moong dal ranks 15th for protein (4.2 g per 100 g) and 19th for energy density (85 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.
Protein supplies 20% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. Fibre is moderate at 2.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori cooked dal?
About 128 kcal for 1 katori cooked dal, taken as 150 g (yellow moong, light tempering). Two come to roughly 255 kcal and three to 383 kcal. Per 100 g, moong dal carries 85 kcal.
How much protein is in moong dal?
4.2 g per 100 g, which works out to 6.3 g in 1 katori cooked dal. That is 20% of the energy in this food, and ranks 15th of 20 in the dals & legumes group on this site.
Is moong dal good for weight loss?
At 85 kcal per 100 g it is on the lighter side, so portion size is forgiving. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume yellow moong, light tempering. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from dals & legumes, and three from elsewhere with a similar energy density.
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.