Per 100 g, Moong Dal has 105 kcal and Masoor Dal has 116 kcal. A typical serving of Moong Dal (1 katori, 150 g) has 158 kcal and 10.5 g protein, and a typical serving of Masoor Dal (1 katori, 150 g) has 174 kcal and 12 g protein.
Better for weight loss
Tie
They are close: 105 vs 116 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick.
More protein per calorie
Tie
Per calorie they are close: 6.7 g vs 6.9 g protein per 100 kcal (7 g vs 8 g per 100 g).
More fibre per calorie
Masoor Dal
Masoor Dal gives 3.4 g fibre per 100 kcal against 2.9 g for Moong Dal (4 g vs 3 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss there is little to choose between Moong Dal and Masoor Dal, so control the portion. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Moong Dal | Masoor Dal |
|---|---|---|
| Calories | 105 kcal | 116 kcal |
| Protein | 7 g | 8 g |
| Carbohydrates | 16 g | 18 g |
| Fat | 1.5 g | 1.5 g |
| Fibre | 3 g | 4 g |
| Sugar | 1.2 g | 1.5 g |
| Sodium | 240 mg | 240 mg |
| Calcium | 15 mg | 16 mg |
| Iron | 1.4 mg | 2 mg |
| Potassium | 200 mg | 250 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Moong Dal, 1 katori (150 g)
158 kcal
10.5 g protein · 24 g carbs · 2.3 g fat · 4.5 g fibre
100 kcal = about 95 g
Full nutrition for Moong Dal →Masoor Dal, 1 katori (150 g)
174 kcal
12 g protein · 27 g carbs · 2.3 g fat · 6 g fibre
100 kcal = about 86 g
Full nutrition for Masoor Dal →Masoor Dal has more: 116 kcal per 100 g against 105 kcal. A typical serving of Moong Dal (1 katori, 150 g) has 158 kcal and 10.5 g protein, and a typical serving of Masoor Dal (1 katori, 150 g) has 174 kcal and 12 g protein.
Neither has a clear edge. They are close: 105 vs 116 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 6.7 g vs 6.9 g protein per 100 kcal (7 g vs 8 g per 100 g).
About 95 g of Moong Dal or 86 g of Masoor Dal gives you 100 kcal.
Get an Indian diet plan with your exact portions of moong dal, masoor dal and everything else you eat, built around your goal by NASM-certified Coach Himanshu.