Moong Dal Protein: Cooked, Raw, Sprouted and Best Meal Uses
Moong dal, from mung beans, is a high-fiber plant food with moderate protein. It is useful for vegetarian meals, but cooked dal is less protein-dense than meat, eggs, or firm tofu.
Quick Answer
Cooked mung beans provide about 7.0 g protein per 100 g. A cup of cooked moong dal or mung beans can provide roughly 14 g protein, depending on water content and final cooked weight.
Protein and Nutrition Data Table
Serving estimates are rounded from the cited source record.
| Food / serving | Amount | Protein | Calories |
|---|---|---|---|
| Cooked mung beans / moong dal | 100 g | 7.0 g | 105 kcal |
| Cooked bowl portion | 1 cup / about 200 g | About 14 g | About 210 kcal |
| Dry mung beans | 100 g dry | About 24 g | About 347 kcal |
| Cooked mung sprouts | 100 g | About 2 g | About 21 kcal |
Source: USDA FoodData Central, FDC ID 174257: Mung beans, mature seeds, cooked, boiled, without salt.
Best Product and Buying Options
| Product / format | Best for | Protein fit | Check before buying |
|---|---|---|---|
| Split yellow moong dal | Fast dal, khichdi, soups, easy digestion | Good everyday vegetarian staple | Watery dal has less protein per bowl. |
| Whole green mung beans | Higher-fiber bowls, salads, sprouting | Similar cooked protein, more texture | Needs soaking or longer cooking. |
| Sprouted moong | Salads and chaat with high volume | Lower protein density | Handle sprouts safely and keep refrigerated. |
| Roasted moong snacks | Crunchy snack alternative | Can be concentrated if dry roasted | Oil, salt, and serving size. |
Protein Comparison Table
| Food | Protein | Calories | Best use |
|---|---|---|---|
| Cooked moong dal / mung beans | 7.0 g / 100 g | 105 kcal | Light, high-fiber dal meals. |
| Cooked lentils | About 9 g / 100 g | About 116 kcal | Slightly higher protein legume option. |
| Cooked chickpeas / chana | 8.9 g / 100 g | 164 kcal | More calories and texture. |
| Firm tofu | 17.3 g / 100 g | 144 kcal | Higher-protein vegetarian anchor. |
High-Protein Recipe Ideas
Moong dal khichdi with Greek yogurt
Moong dal, rice, vegetables, spices, Greek yogurt side
Combines dal comfort food with a higher-protein dairy side.
Moong dal chilla
Soaked moong dal batter, paneer or tofu filling, chutney
Turns dal into a higher-protein breakfast or snack.
Sprouted moong salad bowl
Sprouted moong, tofu or eggs, cucumber, tomato, lemon, spices
Adds a stronger protein anchor to a fresh sprout base.
Proper Guide and Practical Notes
Cooked vs dry moong dal protein
Dry moong dal looks much higher in protein per 100 g because it contains little water. Once cooked, the same protein is spread through a larger, water-rich weight.
How to make moong dal meals higher protein
Use thicker dal, increase dal relative to rice, and pair it with tofu, paneer, Greek yogurt, eggs, or chicken depending on your diet. This keeps the meal familiar while raising total protein.
Vegetarian protein quality note
Moong dal is nutritious, but legumes are usually lower in one or more essential amino acids than eggs, dairy, meat, or soy. Eating varied plant proteins across the day helps cover amino acid needs.
Best For
Sources, Credit and Method
Primary values are per 100 g cooked boiled mung beans. Moong dal thickness changes real bowl values because water content changes serving weight.
Frequently Asked Questions
How much protein is in moong dal per 100g?
Cooked moong dal or mung beans provide about 7.0 g protein per 100 g. Dry moong dal is much higher per 100 g, but it absorbs water and expands during cooking.
Is moong dal high protein?
Moong dal is a good plant protein and fiber source, but it is moderate in protein density. For high-protein meals, pair it with tofu, paneer, Greek yogurt, eggs, or another protein anchor.
Is sprouted moong high in protein?
Sprouted moong is nutritious and low-calorie, but it is not very protein-dense per 100 g because sprouts contain a lot of water.
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