Moong Dal Protein Per 100g: How It Stacks Up Against Other Legumes

Introduction to Moong Dal as a Protein Source

Moong dal, also known as green gram, is one of the most widely consumed legumes in India and Asia. It is known for its high protein content, easy digestibility, and impressive nutritional value. With 24g of protein per 100g (raw), moong dal is a powerful plant-based protein source that how much protein in moong dal supports muscle growth, digestion, weight management, and overall health.

But how does moong dal compare to other popular legumes like chickpeas, lentils, kidney beans, and black gram? In this article, we will compare the protein content, nutritional benefits, and digestibility of moong dal with other legumes to see how it stacks up as a plant-based protein source.

Moong Dal Protein Per 100g: Complete Nutritional Breakdown

Macronutrients (Per 100g Raw Moong Dal)

• Calories: 347 kcal
• Protein: 24g
• Carbohydrates: 62g
• Dietary Fiber: 16g
• Fat: 1.2g

Micronutrients

• Iron: 6.7mg
• Calcium: 132mg
• Magnesium: 189mg
• Potassium: 1246mg
• Phosphorus: 367mg
• Folate (Vitamin B9): 625mcg
• Vitamin B6: 0.38mg
• Zinc: 2.7mg

Moong dal provides a perfect balance of protein, fiber, and essential vitamins and minerals, making it soaked moong dal protein per 100g an excellent choice for a nutrient-rich diet.

How Moong Dal Compares to Other Legumes

Protein Content: Moong Dal vs Other Legumes

Key Takeaways from the Comparison

✔ Moong dal provides 24g of protein per 100g, making it one of the highest plant-based protein sources, comparable to black gram (25g) and higher than chickpeas, lentils, and kidney beans.

✔ Moong dal is lower in fat (1.2g per 100g) compared to chickpeas (6g per 100g), making it a leaner protein choice.

✔ Moong dal is high in fiber (16g per 100g), aiding digestion and gut health, making it 100 gm moong dal protein comparable to black gram (18g) and higher than lentils (11g).

✔ Moong dal is easier to digest compared to chickpeas, kidney beans, and black gram, which can cause bloating and indigestion.

Why Moong Dal is a Superior Protein Source

1. High-Quality Plant-Based Protein

Moong dal offers 24g of protein per 100g, making it one of the best vegetarian protein sources. Protein is essential for:

✔ Muscle growth and repair
✔ Metabolism and energy production
✔ Tissue regeneration and enzyme production

2. Easier to Digest Than Other Legumes

✔ Moong dal is light on the stomach and does not cause bloating compared to other legumes like chickpeas, kidney beans, and black gram.

✔ Unlike beans and lentils, moong dal contains lower levels of antinutrients, making it easier to digest and better absorbed by the body.

3. Low in Fat & High in Fiber

✔ Moong dal contains only 1.2g of fat per 100g, while chickpeas contain 6g of fat.
✔ High fiber (16g per 100g) improves digestion, regulates blood sugar, and supports weight loss.

4. High in Essential Micronutrients

✔ Rich in iron (6.7mg per 100g), moong dal helps prevent anemia and boosts oxygen transport.
✔ Contains magnesium, potassium, and phosphorus, which support heart health and bone strength.

Health Benefits of Moong Dal Compared to Other Legumes

1. Best for Muscle Growth & Recovery

✔ Moong dal’s high protein and amino acid profile make it perfect for muscle recovery.
✔ It is lighter and digests faster than kidney beans and black gram, making it an ideal post-workout meal.

2. Ideal for Weight Loss

✔ Low in fat and high in fiber, moong dal promotes satiety, preventing overeating.
✔ Keeps you full longer compared to kidney beans or chickpeas, which have higher fat content.

3. Better for Digestive Health

✔ Moong dal is easier on the stomach, while other legumes like chickpeas and kidney beans can cause bloating and gas.
✔ High fiber content ensures regular bowel movements and supports gut bacteria.

4. Controls Blood Sugar Levels

✔ Low glycemic index (GI) prevents sugar spikes and supports diabetes management.
✔ Higher fiber content than lentils, ensuring slower digestion and improved blood sugar regulation.

5. Heart-Healthy Choice

✔ Moong dal is cholesterol-free and rich in potassium, reducing the risk of heart disease.
✔ Lower in fat than chickpeas, making it a heart-friendly protein source.

How to Include Moong Dal in Your Diet

1. Moong Dal Soup

A light and protein-rich soup that aids digestion and is perfect for post-workout recovery.

2. Sprouted Moong Dal Salad

Sprouting enhances protein absorption. A fresh salad with lemon juice and spices makes for a high-protein meal.

3. Moong Dal Pancakes (Chilla)

A gluten-free, high-protein breakfast made with blended moong dal batter.

4. Moong Dal Khichdi

A balanced meal of moong dal and rice, creating a complete protein dish.

5. Moong Dal Dosa

A fermented, high-protein dosa that is easy to digest and rich in amino acids.

Conclusion: Is Moong Dal the Best Plant-Based Protein?

✔ Moong dal has one of the highest protein contents among legumes (24g per 100g).
✔ It is easier to digest than chickpeas, kidney beans, and black gram.
✔ Low in fat and high in fiber, making it ideal for weight loss and digestive health.
✔ Rich in essential micronutrients like iron, magnesium, and folate, supporting overall well-being.

Final Verdict:

Moong dal is one of the best plant-based protein sources, offering superior digestibility, high protein content, and multiple health benefits. It is an excellent choice for muscle growth, weight management, and overall nutrition.

Start adding moong dal to your diet today and experience its powerful health benefits!

Read More:

https://prorganiq.com/blogs/new/moong-dal-protein-per-100g