Moong Dal calories
per katori, not per 100 g
The short answer
One katori, weighed
128kcal 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 ਅਤੇ 4.2 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked dal entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 katori cooked dal ≈ 150 g — yellow moong, light tempering. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked dal entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one katori
- Read the per-100 g row for moong dal out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 85 kcal ਅਤੇ 4.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori cooked dal at 150 g (yellow moong, light tempering). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 85 × 150 ÷ 100 = 128 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Moong Dal = 85 kcal × 150 g ÷ 100 = 128 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Moong Dal, entered by the portion
The kitchen ledger: one katori at 150 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| 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 |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked dal entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| 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 |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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.
ਸਵਾਲ
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.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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