Moong Dal Protein per 100g: Cooked vs Raw Compared

Moong dal is one of the most commonly eaten lentils in Indian households, and its protein content looks very different depending on whether you're measuring it raw, boiled, or sprouted.

Moong Dal Nutrition (Per 100g)

Form	Protein	Calories	Carbs
Raw (dry)	~24g	~347 kcal	~59g
Boiled/cooked	~7-8g	~105 kcal	~19g
Sprouted (raw)	~7g	~30 kcal	~6g

Raw dal absorbs a large amount of water during cooking, which is why the protein-per-100g figure drops sharply once it's boiled — this is normal and applies to every lentil, not unique to moong dal.

Why "Raw" Numbers Are Misleading for Meal Planning

Almost nobody eats 100g of raw, uncooked dal in one sitting — a typical serving is a cooked bowl, so the cooked figure (~7-8g per 100g) is the number that actually matters for daily tracking. If you see a protein claim quoting the "raw" number for a cooked dish, treat it as inflated.

How Much Cooked Moong Dal You'd Need for a Meaningful Protein Hit

To get 20g of protein from cooked moong dal alone, you'd need roughly 250-270g — a genuinely large bowl. This is why moong dal works best as a supporting protein source in a meal, paired with paneer, egg, or another dal, rather than the sole protein source.

Moong Dal vs Other Common Dals

Most cooked dals (toor, masoor, chana) land in a similar 7-9g protein per 100g range once cooked — moong dal isn't meaningfully higher or lower than its common alternatives. The real differentiator is usually fiber and micronutrient profile, not protein density.

The Bottom Line

Moong dal is a solid, easily digestible protein contributor, but don't rely on its "raw" protein number when planning meals — always calculate from the cooked weight you're actually eating.

Log your dal by cooked weight in Calibrate's AI Quick Log and get an accurate protein count instantly.