Why Moong Dal Is the Weight Loss Champion
- •Easiest to digest — minimal bloating
- •High protein relative to calories
- •Low on the glycemic index (GI ~25)
- •Ready in 15–20 minutes
- •Cheap and available everywhere
Moong Dal Nutrition Facts
| Form | Serving | Calories | Protein | Fibre |
|---|---|---|---|---|
| Whole moong (raw) | 50g | 170 kcal | 12g | 5g |
| Moong dal (split, cooked) | 1 katori (150g) | 130 kcal | 10g | 4g |
| Sprouted moong | 80g | 58 kcal | 6g | 3g |
| Moong dal chilla (2) | 1 plate | 210 kcal | 12g | 4g |
| Moong khichdi | 1 bowl (200g) | 265 kcal | 10g | 4g |
5 Easy Moong Dal Recipes for Weight Loss
- 1Moong dal tadka — 1 tsp oil, cumin, garlic, tomato, cooked dal. 1 katori = 130 kcal
- 2Moong chilla — batter of soaked moong + spices, cooked on non-stick. 2 pieces = 210 kcal
- 3Sprouted moong chaat — sprouted moong + onion + tomato + lemon + chaat masala. 80g = 80 kcal
- 4Moong khichdi — rice + moong dal + vegetables + 1 tsp ghee. 1 bowl = 280 kcal
- 5Moong soup — pressure cooked dal + vegetables + spices. 1 bowl = 120 kcal
3-Day Moong Reset (For Bloating or Restarting)
When you need to reduce bloating or restart your diet after overeating, a 3-day moong reset works:
- •Day 1–3: Moong khichdi (2–3 times/day) + curd + vegetables
- •Stay under 1,200–1,400 kcal
- •Drink warm water and green tea between meals
- •Expect: reduced bloating, 0.5–1 kg water weight loss, renewed discipline
Start Tracking Your Progress Free
FitBharat tracks moong dal in every form — chilla, khichdi, soup, sprouts — with accurate calorie data.
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Frequently Asked Questions
Q: Is moong better than toor dal for weight loss? Moong is easier to digest and slightly lower in calories. Toor dal has a similar protein profile. Both are excellent. Rotate them for variety.
Q: Can I eat moong dal every day? Yes — it is one of the most nutritious and digestible foods in Indian cuisine. Daily consumption is completely safe and beneficial.
Q: Does sprouted moong have more nutrition than cooked? Sprouting increases vitamin C content and enzyme activity. Protein remains similar. Sprouted moong is good raw in salads; cooked moong is better absorbed in curry form.