Annapoorna Organic, KL

Organic moong dal with a question on its protein content: Does Moong Dal have protein?

Does Moong Dal Have Protein?

Updated on March 24, 2024


Moong dal, green gram or mung bean, is a staple food in Asian countries. Its journey from ancient times to modern kitchens marks it as a significant legume. The nutritional composition of moong dal is remarkable, especially as an excellent source of proteins.

The Protein Content of Moong Dal

Moong dal stands out among legumes for its protein content. It competes closely with other sources of protein like black beans and urad dal. These proteins are essential for muscle growth and repair, making moong dal a favored choice for athletes and fitness enthusiasts. Its rich sources of essential amino acids contribute significantly to human health.

Health Benefits of Moong Dal

The health benefits of moong dal are diverse. It plays a crucial role in weight loss, thanks to its low calorie intake and high dietary fibre content. This fiber aids in maintaining blood sugar levels, thus benefiting those with diabetes. Moong dal also supports heart health. Its ability to manage blood pressure and cholesterol levels reduces the risk of heart disease. The presence of phenolic acids and antioxidant properties in moong dal combats chronic diseases and promotes overall well-being.

Moong Dal in Different Diets

Moong dal, a versatile green gram, fits seamlessly into various diets. It’s a boon for vegetarians and vegans, serving as a rich source of plant-based proteins. Its gluten-free nature and lack of common allergens make it suitable for those with dietary restrictions. Regular consumption of moong dal contributes to a balanced diet, supporting overall health and wellness.

Culinary Uses of Moong Dal

In the culinary world, moong dal is a chameleon. Traditional Indian recipes celebrate it in forms like mung bean soup and dal tadka, where green chillies and spices meet the subtle flavors of the legume. Beyond tradition, moong dal adapts to innovative culinary practices. It’s used in salads, as a base for mung bean flour in baking, or even in mung bean milk preparations. The versatility of moong dal extends to its ability to blend with various ingredients, enhancing both flavor and nutritional value.

Moong Dal and Digestive Health

The fiber content in moong dal is a key player in promoting digestive health. It aids in maintaining regular bowel movements and prevents issues like constipation. Moong dal’s resistant starch is gentle on the stomach, making it a suitable choice for all ages. Its properties also aid in managing body temperatures and reducing the risk of heat stroke. The legume’s alkaline nature helps balance the body’s pH levels, contributing to overall gut health. Regular inclusion of moong dal in the diet can lead to significant improvements in digestive health and, by extension, enhance overall well-being.

Moong Dal for Athletes and Fitness Enthusiasts

For athletes and fitness enthusiasts, moong dal is a powerhouse. Its high protein content, essential for muscle building and recovery, makes it an ideal food post-workout. The presence of amino acids, particularly sulphur-containing ones, aids in muscle repair and growth. Athletes can benefit from its low fat levels and high nutrient density, which support a healthy diet without adding excess calories. Incorporating moong dal into meals, whether as a main dish or a protein-rich addition, can significantly enhance athletic performance and recovery.

Comparing Raw and Cooked Moong Dal

The nutritional composition of moong dal varies between its raw and cooked forms. Raw moong beans are dense in nutrients but require proper preparation to be digestible. Cooking moong dal increases its bioavailability, making nutrients like protein and dietary fiber more accessible. To retain its nutritional value, it’s important to avoid overcooking and to minimize the loss of water-soluble vitamins like Vitamin B1 and Vitamin B6. The right cooking method can preserve the antioxidant properties and essential amino acids, making moong dal a nutritious addition to any meal.

Moong Dal in Traditional Medicine

In traditional medicine, especially Ayurveda, moong dal has been used since ancient times. Its cooling properties are believed to balance body temperatures and aid in managing heat stroke. Moong dal is also used for its anti-inflammatory properties, aiding in reducing chronic diseases and improving heart health. Modern science has begun to back these traditional uses, recognizing the health benefits of moong dal, from blood pressure management to its role in maintaining healthy blood sugar levels.

Myths and Misconceptions

There are several myths surrounding moong dal, such as it being inferior in protein content compared to animal sources. However, moong dal is an excellent source of plant-based protein and contains a significant amount of essential amino acids. Another misconception is that moong dal can increase blood LDL cholesterol levels. In contrast, its high fiber content actually helps in managing cholesterol levels. Understanding these facts can help in appreciating the true nutritional value of moong dal.

Moong Dal for Children and Elderly

Moong dal is an ideal food for both children and the elderly. Its easy digestibility and gentle nature make it suitable for sensitive digestive systems. For children, moong dal provides essential nutrients for growth and development, including proteins and vitamins. In elderly diets, it aids in maintaining muscle mass and supports overall health. Simple recipes like mung bean soup or dal khichdi can be both nutritious and comforting for these age groups.

Moong Dal and Weight Loss

Moong dal is a boon for those aiming for weight loss. Its high protein and fiber content promote satiety, reducing overall calorie intake. This legume is low in fat and high in nutrients, making it an excellent choice for a balanced diet. Regular consumption of moong dal, especially in forms like green moong or yellow moong dal, can aid in managing body weight effectively. Its role in regulating blood sugar levels also helps in preventing hunger spikes, making it easier to maintain a healthy diet.

Moong Dal in Different Diets

Moong dal’s versatility extends to its suitability for various dietary preferences. It is a staple in vegetarian and vegan diets, providing a crucial source of proteins and essential amino acids. Its gluten-free nature makes it a safe choice for those with gluten sensitivities or allergies. Moong dal’s nutritional profile, including its high protein and fiber content, aligns well with the requirements of a balanced diet, making it a healthy choice for people following any dietary regimen.


Moong dal, with its rich nutritional composition and myriad health benefits, is a versatile and valuable addition to any diet. From aiding in weight management to supporting heart health, its role in human health is significant. Its suitability for various diets, from vegan to gluten-free, and its ease of incorporation into diverse culinary practices, make it a staple food in many Asian countries and beyond. By debunking myths and understanding its true value, we can better appreciate moong dal as a source of nourishment and wellness.


Is moong dal a good source of protein?

Yes, moong dal is an excellent source of protein, making it a valuable food for vegetarians and vegans seeking protein-rich options.

Does yellow moong dal have protein?

Yellow moong dal, like its green counterpart, is rich in protein, contributing significantly to daily dietary protein requirements.

Can we eat moong dal daily?

Eating moong dal daily is beneficial due to its high nutrient content and health benefits, fitting well into a balanced diet.

Does cooking moong reduce protein?

Cooking moong dal does not significantly reduce its protein content, making it a reliable source of protein in cooked forms.

Is moong dal heavy to digest?

Moong dal is known for its easy digestibility, making it a suitable choice even for those with sensitive digestive systems.

Is boiled moong dal healthy?

Boiled moong dal is healthy, retaining most of its nutrients during cooking and offering a wholesome, nutritious meal option.

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