Whole moth (Moth ki dal)
Also called: whole moth, moth ki dal, matki sabut, moth dal, moth beans, moth sabut, moth daal
Moth ki dal is that hearty, homely dal you’ll often find in a Marathi, Rajasthani, or everyday Indian kitchen. It has a nice earthy taste, with ginger, cumin, and a little masala giving it that comforting, tiffin-style warmth that goes so well with roti or rice.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 99 kcal | 55 kcal |
| Protein | 3.6g | 2g |
| Carbohydrates | 10.3g | 5.7g |
| Fat | 4.7g | 2.6g |
| Fiber | 3.2g | 1.8g |
| Sugar | 1.3g | 0.7g |
| Micronutrients (per 100g) | ||
| Sodium | 125.08 mg | |
| Calcium | 18.98 mg | |
| Iron | 0.95 mg | |
| Vitamin C | 11.04 mg | |
| Folate | 116.57 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Whole moth is a pretty good gut-friendly dal because it brings 3.2g fiber per bowl, which helps keep stools soft and supports regular bowel movement. The ginger, cumin, and turmeric can also feel kinder on the stomach, especially when the dal is a little heavy or oily. Since this serving has 4.7g fat and 2.5g salt, the gut-friendliest way to eat it is with a plain phulka or steamed rice, and add a kachumber salad on the side for extra fiber and freshness.
Frequently Asked Questions
Is moth ki dal good for digestion?
Yes, it can be gentle on digestion if cooked well. One bowl gives about 3.2g fiber, and the ginger-cumin-turmeric mix can help with bloating and heaviness.
How many calories are in 1 bowl of moth ki dal?
One serving of 1 bowl (180g) has about 99 kcal. It is quite light for a dal, but the fat comes to 4.7g because of the cooking fat used.
Can diabetics eat moth dal?
Usually yes, in a sensible portion. It has 10.3g carbs and 3.2g fiber per bowl, so it is not very carb-heavy, especially when paired with roti, sabzi, or salad instead of a big rice portion.
Is moth ki dal good for weight loss?
Yes, it can fit well in a weight-loss meal because 1 bowl has only 99 kcal. The fiber helps keep you full, though the added fat in the tadka can change the total calories a bit.
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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.