Top 7 Health Benefits of Moong Dal

Medically Reviewed By DR. VIJAY KUMAR 12 years of experience in Diabetology April 19, 2024

Moong dal also goes by the other name of split green gram. It is a versatile and nutritious pulse that has been enshrined in Indian cuisine for centuries. This nutrient-laden legume is not only delicious but also carries an array of health benefits that make it a must-have in any well-balanced diet. In this blog post, we’ll dive deep into the world of moong dal. We will explore its impressive nutritional profile, the benefits and side effects of moong dal, and the ways it can rectify your overall health. We’ll also share some healthy and mouthwatering moong dal recipes you can easily incorporate into your weekly meal planning. So, let’s get started and uncover the amazing moong dal benefits!

Defining Moong Dal

Moong dal, or splited green gram, is a popular and beloved pulse in Indian cuisine. It is the dried, split version of the green moong bean, a legume that has been a staple food in the Indian subcontinent for thousands of years. Moong dal is highly nutritious, easy to digest, and has a mild, slightly sweet flavor. All these qualities make it a versatile ingredient in a wide range of traditional Indian dishes. From hearty peeli hing moong dal and stews to light and fluffy chillas, moong dal is a kitchen essential that has been nourishing Indian families for generations. Whether you’re whipping up a comforting daal, baking fragrant moong dal laddoos, or experimenting with fusion moong dal recipes, this humble pulse will impart delicious flavor and an impressive nutritional punch to your meals.

Read More: 7 Day Meal Plan for Prediabetes

Nutrients in Moong Dal

Nutrients in Moong Dal

Talking of moong nutritional value, this dal is a powerhouse of nutrients. Also, there are low calories in moong dal. According to the United States Department of Agriculture, 100 grams of moong dal contains around 25 grams of protein. Below is the detailed green gram nutritional value table:

Moong Dal Nutritional Value Amount
Moong Dal Calories per 100g 339 kcal
Protein 25 g
Carbs 58.04 g
Fiber 27.7 g
Sugar 0.89 g
Calcium 36 mg
Iron 4.02 mg
Sodium 9 mg
Vitamin A 89 IU

Glycemic Index of Moong Dal

Green moong dal’s health benefits include its low glycemic profile. According to Indian Express Health, the glycemic index of moong dal is 38, classifying it as a low-glycemic food. Due to its low glycemic profile, moong dal is considered good for digestion and maintaining stable blood sugar levels.

Read More: Is Rice Good For Diabetes?

Health Benefits of Moong Dal

Health Benefits of Moong Dal

Here are the key health benefits of yellow moong dal, discussed in detail:

Moong Dal- The Powerhouse of Nutrients

  • Moong dal has an impressive array of essential vitamins, minerals, and macronutrients.
  • According to the U.S.D.A., moong dal is an excellent source of protein, containing all the essential amino acids. Moong dal is also rich in fiber, complex carbohydrates, folate, iron, magnesium, potassium, and antioxidants like vitamin C and vitamin K.
  • This nutrient-dense profile makes moong dal a highly nutritious addition to any balanced diet.

Moong Dal for Diabetes

  • One of the standout health benefits of moong dal is its low glycemic index (GI) of 38. This means that moong dal is digested and absorbed slowly. Thus helping to regulate blood sugar levels. So, the consumption of moong dal prevents blood sugar spikes and crashes.
  • Moreover, diabetes patients should go for green moong dal as it has more fiber content than washed yellow moong. This makes moong dal an excellent choice for those managing diabetes or simply looking to maintain healthy blood glucose levels.

Stabilizes Blood Sugar Levels

  • According to the studies published by the National Institute of Health, moong dal consumption for diabetics over time has shown better glycemic control, enhanced insulin metabolism and lower FBG(fasting blood glucose levels).
  • The high fiber content of green and yellow moong dal also plays a role in regulating blood sugar.
  • Moong dal has decent presence of the mineral chromium, which is known to enhance the effects of insulin and improve glucose metabolism.
  • All these nutritional benefits help to keep blood sugar levels stable and prevent the blood sugar fluctuations that can be so detrimental for those with diabetes or prediabetes.

Moong Dal Aids in Digestion

  • According to an NIH-published study, moong dal’s high fiber and bioactive polyphenol content help promote healthy digestion.
  • The soluble fiber acts as a prebiotic, feeding the beneficial gut bacteria and enhancing your overall gut health.
  • Moong dal is also easily digestible, making it less harsh for the stomach for digestion. It is less likely to cause bloating or discomfort than other legumes.

Moong Dal for Heart Patients

  • According to Lybrate Health, the polyunsaturated fats, fiber, and antioxidants in moong dal can help lower LDL cholesterol levels and BP(blood pressure), reducing the risk of heart-related risks and disorders.
  • The folate in moong dal also plays a role in maintaining cardiovascular health by regulating homocysteine levels.

Green Moong Dal for Weight Loss

  • Moong dal’s fiber, protein, and complex carbs make it a filling and satisfying food.
  • Incorporating moong for weight loss into your diet can help you feel fuller for longer. Thus reducing your urge to eat and preventing overeating.
  • The low GI of moong dal also helps stabilise blood sugar levels, eliminating chances of energy crashes that can lead to unhealthy snacking.

Moong Dal Benefits for Bone Health

  • Moong dal is a rich source of calcium, magnesium, and phosphorus – all essential minerals for maintaining strong, healthy bones.
  • The protein in moong dal also contributes to bone density and muscle development.

These are just a bunch of the wonderful health benefits of incorporating moong dal into your diet. Whether you’re looking to improve digestion, maintain stable blood sugar levels, or support overall wellness, this versatile pulse is a true superfood that should be a staple in every Indian kitchen.

Read More: 7 Day Indian Diet Plan for Diabetic Patients

Moong Dal Side Effects

Moong Dal Side Effects

While moong dal (green gram) is generally considered a very healthy and beneficial food, there are a few potential side effects that are important to be aware of:

Digestive Issues

  • Moong dal is high in fiber, especially green moong dal has more fiber. This can sometimes cause gas, bloating, or digestive discomfort. This can happen especially to those not used to consuming high-fiber foods.
  • To minimize this, it’s recommended to introduce moong dal slowly into the diet and drink plenty of water.

Kidney Stones

  • Moong dal contains oxalates, which can contribute to the formation of kidney stones in some predisposed individuals.
  • Those with a history of kidney stones should moderate their intake of moong dal and stay hydrated to help flush out oxalates.

Allergic Reactions

  • Some people may be allergic to moong dal or other legumes. Symptoms can include rashes, hives, digestive distress, or difficulty breathing.
  • If you experience any adverse reactions after consuming moong dal, discontinue use and consult a healthcare professional.

Reaction with Medication

  • The high fiber content in moong dal can potentially mess with the body’s absorption of certain medications. These may include medicines of thyroid, blood thinners, and some diabetes drugs.
  • It’s important to speak with your doctor if you take any medications and want to increase your moong dal intake.

Flatulence and Bloating

  • The high fiber and complex carb content in moong dal can sometimes cause increased flatulence and bloating. This is more likely to happen if consumed in large amounts.
  • Slowly incorporating moong dal into your diet and chewing thoroughly can help minimize these side effects.

It is also important for you to note that these potential moong dal side effects are relatively uncommon. The health benefits of moong dal generally outweigh the risks for most people. As with any food, it’s best to introduce moong dal gradually and pay attention to how your body reacts. Consulting with a doctor or dietician is advised if you have any concerns.

Read More: Vegetarian Diabetes Diet Plan With Indian Foods

Healthy Moong Dal Weight Loss Recipes

Healthy Moong Dal Weight Loss Recipes

Here are some healthy and delicious moong dal recipes that you can include in your daily meals:

Classic Moong Dal Tadka:

  • The quintessential moong dal dish in Indian cuisine. Moong dal is simmered with spices like cumin, mustard seeds, and turmeric, then tempered with aromatic garlic, onions, and chili.
  • Serve it with steamed basmati rice or Indian flatbreads like roti or naan for a comforting and nourishing meal.

Moong Dal Khichdi:

  • A one-pot wonder, moong dal khichdi is a soothing, porridge-like dish made by cooking moong dal and rice together with warming spices.
  • It’s an easy-to-digest, comforting meal that’s perfect for when you’re feeling under the weather or need a simple, wholesome dish.

Moong Dal Sprouts:

  • Moong dal sprouts are a healthy side dish that you can include daily as a snack or along with your meals.
  • Green dal sprouts benefits are many there have enhanced nutritional benefits and enrich your body with dietary fiber.

Moong Dal Palak:

  • This nutrient-dense dish combines protein-rich moong dal with iron-packed spinach (palak).
  • Tempered with garlic, cumin, and green chilies, this vibrant green curry makes for a flavorful and healthy meal.
  • Serve it with roti or rice for a complete and satisfying vegetarian dish.

Moong Dal Paneer Curry:

  • For a heartier moong dal dish, try this creamy curry that combines moong dal with cubes of paneer (Indian cottage cheese).
  • The paneer adds a delightful creaminess, while spices like coriander, cumin, and garam masala infuse the curry with aromatic depth.
  • Enjoy this curry with naan or jeera rice for a filling and nutritious meal.

Moong Dal Chilla:

  • These moong dal-based pancakes are a quick and easy breakfast or snack option.
  • The batter is made by blending moong dal, onions, green chilies, and spices, then pan-fried to create delectable savory cakes.
  • Top them with chutneys, pickles, or a dollop of yogurt for a satisfying and wholesome meal.

These are just a few examples of the many healthy and delicious moong dal recipes that are beloved in Indian cuisine. Incorporating this versatile pulse into your meals is a great way to boost your intake of plant-based protein, fiber, and essential nutrients.

Read More: South Indian Diet Plan For Diabetes


Through this exploration of moong dal, we’ve uncovered the impressive array of health benefits that make this humble pulse a true superfood. From its low glycemic index that helps regulate blood sugar to its high fiber and protein content that promotes digestive and cardiovascular health, moong dal is a nutritional powerhouse. The rich vitamin, mineral, and antioxidant profile of moong dal means it can support strong bones, aid weight management, and even lower the risk of certain chronic diseases. Whether you’re looking to manage a health condition, boost your overall wellness, or simply enjoy a nutritious and flavorful addition to your meals, moong dal is an incredible ingredient to keep stocked in your Indian kitchen. Its versatility, affordability, and myriad health benefits make it an essential staple that deserves a permanent place in your dietary routine. So the next time you’re meal planning, be sure to give moong dal a prominent role.

FAQs (Frequently Asked Questions)

Is moong dal rich in protein?

Yes, moong dal has a decent quantity of protein. According to the U.S.D.A., 100 grams of moong dal contains around 25 grams of protein.

Is moong dal heavy to digest?

No, in fact, moong dal is the easiest to digest among all nutrients. According to the Indian Express Health, in top Indian pulses, moong is followed by toor and then masoor in the list of easily digestible daals.

Can I eat moong sprouts daily?

Yes, you can include moong sprouts daily in your meal plan. They are easily digestible and provide loads of nutrients, such as vitamin C and dietary fiber.

Which dal is good for skin?

Yes, moong dal benefits the skin by housing nutrients like proteins, vitamins & minerals. Consuming it eliminates the impurities present in the skin and helps give you a natural glow.

Last Updated on by Dr. Damanjit Duggal 


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