How Much Protein Is in Moong Dal? (Per 100g, Cooked & Raw)
Raw (dry) moong dal contains approximately 24 g of protein per 100 g, based on ICMR-NIN data. Once cooked, moong dal absorbs water, so it drops to roughly 7-9 g of protein per 100 g. A typical Indian katori of cooked moong dal (about 150 g) delivers around 10-12 g of protein — a solid, everyday plant protein for vegetarian diets.
- Raw moong dal has ~24 g protein per 100 g; cooked moong dal has only ~7-9 g per 100 g because it soaks up water.
- One katori (~150 g) of cooked moong dal gives roughly 10-12 g of protein — but watery dal tadka can dip to 5-6 g.
- Sprouted moong (ankurit moong) has similar total protein but better digestibility and fewer antinutrients.
- Moong dal is low in methionine, so it is not a complete protein alone — pair it with rice or roti to cover all amino acids.
- Hitting 48-60 g of protein a day from dal alone means 4-6 katoris, which most Indians never eat — a smart supplement bridges the gap.
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Protein in Moong Dal: Raw vs Cooked
Moong dal (split green gram) is one of the most-eaten dals in Indian kitchens — light, quick to cook, and easy on the stomach. But the protein number depends entirely on whether you are weighing it raw or cooked, and this is where most people get confused.
In its dry, uncooked form, moong dal is protein-dense: around 24 g per 100 g according to the ICMR-NIN Nutritive Value of Indian Foods. That sounds impressive, and it is — but you never eat 100 g of dry dal. During cooking, dal absorbs 2-3 times its weight in water. So 100 g of dry dal becomes roughly 250-300 g of cooked dal, which spreads that same protein across a much larger, heavier serving.
That is why cooked moong dal contains only about 7-9 g of protein per 100 g. The protein has not disappeared — it is simply diluted by water. This is a normal and expected change for every dal, not something unique to moong.
Protein Per Katori: The Number That Actually Matters
For most Indian readers, "per 100 g" is abstract. What you really want to know is how much protein is in the katori of dal on your thali. A standard katori holds roughly 150 g of cooked dal, though this varies from home to home.
At around 7-9 g protein per 100 g cooked, a 150 g katori of moong dal gives you approximately 10-12 g of protein — if the dal is cooked reasonably thick. The catch is restaurant-style or very watery dal: a thin dal tadka floating with more water than dal can drop to 5-6 g per bowl. Cook your dal at home with a 1:3 dal-to-water ratio rather than 1:5 or 1:6 to keep it protein-dense.
Moong Dal Protein Compared to Other Indian Foods
To put moong dal in context, here is how it stacks up against other everyday Indian protein sources. Figures are approximate, drawn from ICMR-NIN and USDA-type reference data, and can vary by roughly ±1-2 g depending on variety and preparation.
| Food | Protein per 100 g | Typical serving | Protein per serving |
|---|---|---|---|
| Moong dal (raw / dry) | ~24 g | — | — |
| Moong dal (cooked) | ~7-9 g | 1 katori (~150 g) | ~10-12 g |
| Sprouted moong | ~7-8 g | 1 bowl (~100 g) | ~7-8 g |
| Soya chunks (dry) | ~52 g | — | — |
| Paneer | ~18-20 g | 50 g cube | ~9-10 g |
| Roasted chana | ~18-20 g | 1 mutthi (~30 g) | ~6 g |
| Curd (dahi) | ~3-4 g | 1 katori (~150 g) | ~5-6 g |
| Roti (wheat) | ~9-10 g | 1 medium roti (~30 g) | ~2.5-3 g |
Note: dry-weight foods like soya chunks and raw dal look very high, but you eat them cooked or rehydrated, which lowers the per-serving figure considerably.
Is Moong Dal a Good Source of Protein?
Yes — moong dal is a genuinely good, affordable plant protein and one of the easiest to digest. It is also gentle for children, older people, and anyone with a sensitive gut, which is why moong dal khichdi is India's go-to comfort and recovery food.
However, like all dals, moong dal is low in the amino acid methionine, so it is not a "complete" protein on its own. Cereals like rice and wheat have the opposite profile — higher methionine, lower lysine. This is exactly why the classic dal-chawal and dal-roti combinations work so well: together they cover all nine essential amino acids. You do not need them in the same bite; the same meal, or even the same day, is enough. Our complete guide to plant protein in India explains this complementary pairing in more detail.
Does Sprouting Moong Change the Protein?
Sprouting moong (turning it into ankurit moong) does not meaningfully increase the total protein. What it does improve is digestibility — sprouting reduces antinutrients like phytic acid, so your body absorbs the protein and minerals more efficiently. A bowl of sprouted moong chaat is therefore a smarter, lighter protein snack than the same amount of boiled dal, especially at breakfast.
How Much Moong Dal to Hit Your Daily Protein Target?
ICMR-NIN suggests roughly 0.8-1.0 g of protein per kg of body weight per day for most adults. For a 60 kg person, that is about 48-60 g of protein daily; active people and those building muscle often aim higher, at 1.2-1.6 g/kg.
At approximately 10-12 g of protein per cooked katori, you would need 4-6 katoris of moong dal a day to meet 48-60 g from dal alone — before counting roti, rice, curd, or anything else. That is far more dal than most Indians actually eat, which is usually 1-2 katoris across the day. This everyday gap is a big reason protein inadequacy is common in India despite dal being a staple. Our guide on whole-body nutrition covers how to think about the full picture, not just protein.
When Dal Alone Is Not Enough
Moong dal is nutritious and belongs on your plate. But if you are active, managing weight, building muscle, or simply too busy to cook 4-5 servings of dal a day, a plant-based protein can efficiently fill the gap. This is about complementing real food, not replacing it.
KABO is an India-made, FSSAI-licensed all-in-one plant nutrition shake that delivers 23.11 g of complete plant protein per 54 g serving from a pea and brown-rice blend — the same complementary logic as dal + rice, just concentrated into one glass. It also brings 26 vitamins and minerals (including biotin 40 mcg, B12, vitamin D, iron and zinc), 8 billion CFU of probiotics, digestive enzymes, and 60+ superfoods. It is dairy-free, lactose-free, and made with no artificial sweeteners. To learn what actually goes in, see the complete facts about KABO.
Frequently asked questions
How much protein is in 100g of moong dal?
Raw (dry) moong dal contains approximately 24 g of protein per 100 g. Cooked moong dal contains only about 7-9 g per 100 g, because it absorbs 2-3 times its weight in water during cooking, which spreads the same protein across a heavier serving.
How much protein is in one katori of moong dal?
A standard katori of cooked moong dal (roughly 150 g) provides about 10-12 g of protein when the dal is cooked reasonably thick. Very watery dal tadka can drop to just 5-6 g per bowl, so cooking your dal thicker keeps it more protein-dense.
Is raw or cooked moong dal higher in protein?
Per 100 g, raw dal shows a much higher number (~24 g) than cooked dal (~7-9 g), but that is only because cooked dal contains added water. The actual protein you eat depends on the dry quantity you cooked with. Comparing dry-to-dry or cooked-to-cooked avoids confusion.
Is moong dal a complete protein?
No single dal, including moong, is a complete protein on its own because it is low in methionine. Pairing moong dal with rice or roti in the same meal (or even the same day) creates a complementary amino acid profile that covers all essential amino acids — which is why dal-chawal works so well.
Can I meet my daily protein needs from moong dal alone?
It is difficult in practice. A 60 kg adult needs roughly 48-60 g of protein daily, which would take 4-6 katoris of moong dal — far more than the 1-2 katoris most people eat. Combining dal with other protein foods, or adding a quality plant protein shake, makes the target realistic.
Moong dal is one of India's most underrated everyday proteins — but a katori or two rarely covers a full day's needs. KABO is built on the same complementary plant protein logic as dal + rice, with 23.11 g of complete protein per serving plus 60+ superfoods and 26 vitamins and minerals. It is not a replacement for real food — it is what fills the gap on days your meals cannot do it all.