Fibre in Moong Dal: The Gentle Dal, and Its One Weakness
Last reviewed: · What changed: Answers to common questions added.
Moong is the dal doctors recommend when the gut is unwell, and the reason is also its limitation. Split yellow moong dal carries roughly 8–9 g of fibre per 100 g raw — the lowest of the common dals — while whole green moong with its skin carries about 13–15 g. The dehusked dal is easy on the gut precisely because so much of the roughage has been milled away.
- A katori of cooked split moong dal gives about 2.5–3 g of fibre; whole moong about 4–4.5 g.
- Moong dal is the easiest dal to digest because it has the least fibre, not despite it.
- Sprouted whole moong keeps all the fibre and is the most digestible whole form.
- Khichdi is low-fibre by design — that is why it is recovery food.
- To raise the fibre, switch to whole moong or chilkewali moong two or three times a week.
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Whole, split, dehusked: the fibre lives in the skin
The protein in moong dal page notes that whole and split moong carry similar protein. Fibre is where they diverge, because the green skin is almost entirely fibre.
| Food | Fibre per 100 g |
|---|---|
| Moong dal (split, yellow, dehusked), raw | ~8–9 g |
| Chilkewali moong dal (split, with skin), raw | ~11–13 g |
| Whole green moong, raw | ~13–15 g |
| Sprouted moong, fresh weight | ~4–5 g |
| Masoor dal, raw | ~9–10 g |
| Toor dal, raw | ~8–10 g |
| Chana dal, raw | ~10–11 g |
| Rajma, raw | ~14–16 g |
Sprouted moong looks low on this table only because sprouting adds water weight; per raw bean it is identical to whole moong.
What a katori delivers
| Serving | Approximate fibre |
|---|---|
| 1 katori cooked yellow moong dal (~30 g raw) | ~2.5–3 g |
| 1 katori cooked whole moong (~30 g raw) | ~4–4.5 g |
| 1 katori moong dal khichdi | ~2–3 g |
| 1 cup sprouted moong (~100 g) | ~4–5 g |
| 2 moong dal cheelas | ~3 g |
On a weekday plate of yellow moong dal, rice and a sabzi, the dal contributes the least fibre of the three. That is unusual — for most dals it is the other way round.
Why the gentlest dal is the lowest in fibre
Moong dal's reputation as recovery food is earned, and the mechanism is straightforward: less insoluble fibre means less bulk, less fermentation and less work for an inflamed gut. Khichdi made with yellow moong is low-fibre by design.
That makes it the right choice during a stomach upset, after a fever, or in the early weeks after gut surgery. It makes it the wrong choice as the only dal in a diet that is already short of fibre. The fibre-rich foods for constipation page ranks the alternatives if that is the problem.
Sprouting: the whole-moong route that stays gentle
Sprouted whole moong keeps every gram of the skin's fibre while the sprouting process breaks down some of the oligosaccharides that cause gas. It is the form that gives the whole bean's fibre with most of the dal's digestibility.
- Soak whole moong 8–10 hours; drain and leave in a covered colander 24–36 hours.
- Eat raw in a chaat, or steam 3–4 minutes if raw sprouts disagree with you.
- A cup a day is about 4–5 g of fibre and a good share of the day's protein.
Getting more fibre without giving up moong
Nobody needs to abandon yellow moong dal. The adjustments are small:
- Use chilkewali (split with skin) moong for dal fry two or three times a week.
- Cook khichdi with whole moong once the gut is well.
- Add a vegetable to the dal — lauki, palak or methi — which raises the fibre of the dish without changing the dal.
- Keep yellow moong for the days when the gut needs a rest.
For a sense of how far behind moong sits, fibre in chana and fibre in rajma cover the two legumes with roughly double the fibre per katori.
Where KABO fits in
The fix on this page is to rotate in whole moong, chana or rajma — a change in which dal you buy, not a purchase of anything new.
A KABO serving carries 4 g of fibre and 8 billion probiotics alongside 25 g of complete plant protein and 26 vitamins and minerals. For someone whose only dal is yellow moong, it adds fibre and probiotics to a day that is short of both, and it is gentle enough to sit alongside the recovery diet that moong is chosen for.
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Read next
- How Much Protein Is in Moong Dal? (Per 100g, Cooked & Raw)
- Iron in Moong Dal: Sprouting, Soaking and the Difference
- Fibre in Chana: Kala vs Kabuli vs Dal, Compared Properly
- Fibre in Rajma: Why One Katori Does So Much Work
- Besan Cheela vs Moong Cheela: Which Has More Protein?
- Fibre: How Much You Need & Best Sources (India)
Frequently asked questions
How much fibre is in a katori of moong dal?
About 2.5-3 g for cooked yellow split moong dal, which carries roughly 8-9 g per 100 g raw. A katori of cooked whole green moong gives about 4-4.5 g because the skin stays on.
Is moong dal low in fibre?
Compared with other dals, yes - it is the lowest of the common ones. That is why it is easy to digest and why it is the dal recommended during illness. Whole moong and chilkewali moong carry considerably more.
Does whole moong have more fibre than yellow moong dal?
Yes, roughly 13-15 g per 100 g against 8-9 g, because the green skin that milling removes is almost all fibre. Sprouted whole moong keeps the same fibre as the whole bean.
Is moong dal khichdi good for constipation?
Not particularly. Khichdi made with yellow moong is deliberately low in fibre, which is why it suits an upset stomach. For constipation, whole moong, chana, rajma, vegetables and fruit do more.
Does sprouting moong increase fibre?
No, but it keeps all the fibre of the whole bean while breaking down some of the gas-causing sugars, so it delivers whole-moong fibre with better digestibility. It also improves mineral availability.
Can I eat moong dal daily?
Yes. It is one of the most tolerated foods in the Indian diet. The only caveat is that if it is your only dal, your fibre intake will be lower than you think - rotate in whole moong, chana or rajma.
How much fibre is in 100 g of moong dal?
Raw moong dal (split, yellow, dehusked) has about 8–9 g of fibre per 100 g. Values vary with variety and preparation.
How much fibre is in 100 g of raw whole green moong?
Raw whole green moong has about 13–15 g of fibre per 100 g, according to the table on this page.
How much fibre is in 1 katori cooked yellow moong dal (~30 g raw)?
About 2.5–3 g of fibre, according to the serving table on this page.
How much fibre is in 1 katori moong dal khichdi?
About 2–3 g of fibre, according to the serving table on this page.
How much fibre is in 2 moong dal cheelas?
About 3 g of fibre, according to the serving table on this page.
How much fibre is in cooked moong dal?
A katori of cooked split moong dal gives about 2.5–3 g of fibre; whole moong about 4–4.5 g.
Sources
- Longvah T et al., Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition, Hyderabad. nin.res.in
- ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in
- World Health Organization, Healthy diet fact sheet. who.int