Whole moong (Moong ki dal)
Also called: whole moong, sabut moong, sabut moong dal, whole moong dal, moong sabut, whole mung, sabut mung
Whole moong, ya sabut moong dal, is that comforting bowl you see in many Indian homes — simple, earthy, and very filling. It’s often eaten with roti, rice, or as a light dinner when you want something homely but not too heavy. The ginger, cumin, turmeric, and little tadka give it that warm, desi flavour that feels like mom’s kitchen.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 96.7 kcal | 53.7 kcal |
| Protein | 4g | 2.2g |
| Carbohydrates | 9.4g | 5.2g |
| Fat | 4.7g | 2.6g |
| Fiber | 3.6g | 2g |
| Sugar | 1.1g | 0.6g |
| Micronutrients (per 100g) | ||
| Sodium | 123.86 mg | |
| Calcium | 13.58 mg | |
| Iron | 0.68 mg | |
| Vitamin C | 11.04 mg | |
| Folate | 55.37 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Whole moong is a nice gut-friendly dal because it gives you 3.6g fiber per bowl, which helps keep bowel movements smoother and supports good gut bacteria. The ginger, cumin, and turmeric in the tadka can also help with digestion and reduce that heavy, bloated feeling after a meal. Since it has whole lentils, it digests slower than polished dal, so it keeps you full for longer too. A practical tip: soak the moong well before cooking and pair it with a little jeera-ginger tadka — it usually feels lighter on the stomach.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.