Moong dal, a humble yet mighty legume, has been a staple in Indian cuisine for centuries. Also known as “mung beans,”  “green gram,” or Vigna radiata L. in scientific language, these small, green lentils pack a serious nutritional punch, making them a true superfood. It belongs to the family of legumes, a class of vegetables that includes beans, peas, and lentils. 

Growing evidence from pre-clinical research shows that plant-based functional foods can reduce the risk of developing various disorders, such as diabetes, cancer, cardiovascular disease, hyperlipidemia, and hyperuricemia. Being a plant-based functional food, it can improve overall health and potentially prevent chronic conditions through its medicinal properties.

Let’s dive deeper into the world of moong dal and explore its nutritional power, versatile uses, and compelling reasons why it deserves a place of honor in your kitchen and on your plate.

Top 10 Health Benefits of Moong Daal

1. Moong Dal Rich In Nutrients

Moong dal is an excellent source of plant-based of protein. It also contains vitamin A, vitamin C, vitamin E and choline.

One cup or 202 grams of boiled whole moong dal provides you with

  • Calories: 212
  • Fat: 0.8 grams
  • Protein: 14.2 grams
  • Carbs: 38.7 grams
  • Fiber: 15.4 grams
  • Folate (B9): 80% of the RDI
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Zinc: 11% of the RDI
  • Vitamins B2, B3, B5, B6 and selenium

Nutrition Data Source:Self Nutrition Data
RDI is Reference Daily Intake

According to a study, it’s a good source of B vitamins which help maintain your brain’s health, and they’re also quite necessary for a number of your bodily functions.

It also contains vitamin B-9, also known as folate, that helps your body make DNA. Moong dal is a rich source of protein, which contains essential amino acids, which are the building blocks of your life.

And, moong sprouts contain fewer calories but have much more antioxidants and amino acids.

2. May Lower Bad Cholesterol

Oxidized LDL cholesterol manifoldly increases risks of your serious cardiovascular events, such as heart attacks and stroke. Moong dal has anti-inflammatory properties and can keep your arteries clear and improve circulation.

Whole moong dal can effectively reduce bad cholesterol oxidation, according to a study published in the Journal of Human and Experimental Toxicology,

Studies show that whole moong dal has the ability to regulate cholesterol levels because their antioxidants act like free-radical scavengers, reversing damage done to your blood vessels and lowering inflammation.

A fewer studies have shown that a diet aplenty in legumes, except soy, can lower your blood cholesterol levels by around 5%.

3. Moong Dal is Rich in Fiber

Fiber is very important for improving your gut health. Moong dal contains a type of soluble fiber known as pectin, which keeps your bowels regular by speeding up the movement of food through your gut. It also contains resistant starch, which helps nourish your healthy gut bacteria.

Fiber is a type of complex carbohydrate, found richly in whole moong dal. One cup (202 grams) of cooked whole moong dal provides 15.4 grams of fiber, which has a healthy impact on your gut microbiome.

4. May Aid Weight Loss

Moong dal has been used as a weight loss aid since ancient times. In India, people eat it with rice and ghee (clarified butter) to help them lose weight.

It’ s also a very filling food because of its high levels of fiber and protein. Studies have shown that eating fiber can suppress your hunger hormones and increase your fullness hormones.

5. Moong Dal May Lower Blood Sugar

Moong dal contains several properties that help lower your blood sugar levels. They’re high in fiber and protein, which help slow the release of sugar into the bloodstream.

Animal studies have shown that antioxidants such as vitexin and isovitexin present in Moong dal can lower your blood sugar levels and help increase your insulin effectiveness.

Moong dal is a low-glycemic index food that is ideal for people with type II diabetes. It also prevents dangerous rapid spikes in your blood sugar and insulin that impair your vascular health and increase the risk of your cardiovascular disease.

6. May Lower Blood Pressure

High blood pressure is a grave medical problem because increases the risk of your heart disease.

Animal studies have shown that diet supplemented with whole moong dal sprout extracts for one month resulted in significant reductions in systolic blood pressure.

It is a rich source of potassium, magnesium and fiber, which are associated with significantly lowering the risk of high blood pressure. Also, higher intakes of legumes lower your blood pressure levels.

7. Moong Dal Can Support Pregnancy

It is rich with nutrients beneficial during pregnancy. One of its important nutrients is folate. It’s important that women eat folate-rich foods during pregnancy, which is essential for growth and development of the child.

Women are advised to eat plenty of folate-rich foods during pregnancy. Eating enough folate during pregnancy considerably lowers the risk of birth defects.

Women, however, should avoid eating raw moong dal sprouts, as they may carry bacteria that could cause an infection. Rather eat well-cooked green moon dal sprouts to prevent a possible infection.

8. May Improve Skin Health

Moong dal helps improve skin health by reducing inflammation and promoting cell growth. Zinc and antioxidants in it balances hormonal production, which is crucial for your healthy skin.

If you have a sensitive skin and inflammatory skin conditions like eczema, you can safely use moong dal power as a natural, non-foaming soap.

9. Moong Dal are High in Antioxidants

Antioxidants found in Moong dal can neutralise harmful molecules known as free radicals.

Amino acids, such as oligosaccharides and polyphenols, found in it can contribute to their antioxidant power that can fight cancer. According to clinical studies, moong dal has been shown to protect DNA damage and harmful cell mutation.

10. Easy to Cook

It is extremely easy to cook, as you don’t have to soak it in water prior to cooking.

It’s very delicious, and you can easily make your favourite sambar out of it or add it to your curries and salads. Moong dal soup is very rich in flavour and packs a handful of nutrients.

Green moong dal sprouts stir-fried can make you tongue happy!

Exploring the Diverse Uses of Moong Dal

In Indian kitchens, this legume has been a beloved ingredient for ages, starring in a variety of dishes that showcase its remarkable adaptability. it can be consumed as:

  1. Vegetable (sprouts or tender shoots) & salads
  2. Dal (lentil curry)
  3. Used in classic dals like moong dal tadka, moong dal khichdi
  4. Processed into flour/paste for noodles.
  5. Fried snack or patties
  6. Bean paste

Beyond its culinary uses, moong dal also holds a special place in Ayurvedic tradition. 

  • Believed to have cooling and detoxifying properties
  • Used for centuries in Ayurvedic remedies and practices
  • Recommended for balancing the body’s doshas (biological energies)

A Healthy Balance: Addressing Potential Side Effects

While moong dal is a nutritional powerhouse, it’s important to be mindful of potential side effects that may arise, particularly for those with specific sensitivities or conditions. By being proactive and taking necessary precautions, you can ensure that this versatile legume remains a healthy addition to your diet.


  • Legumes like moong dal can trigger allergic reactions (hives, swelling, digestive issues) in sensitive individuals.

Digestive Discomfort:

  • High fiber content can initially lead to gas, bloating when consumed in large amounts or if introduced too quickly. 
  • Soaking/sprouting can reduce digestion-resistant compounds.


Moong dal is a highly nutritious legume packed with plant-based protein, fiber, vitamins, and minerals. Its nutritional profile contributes to weight management, better digestion, and improved skin health, making it a true superfood.

To fully harness the benefits of moong dal and achieve your health goals, it’s essential to adopt a well-balanced lifestyle. Nugenomics offers a comprehensive weight management program that combines a healthy diet with exercise and lifestyle modifications. 

Take control of your well-being today – explore Nugenomics’ weight management program and embrace the power of moong dal for a healthier, more vibrant you.


1. Is moong dal good for Health?

Absolutely! Moong dal is a nutritional powerhouse, packed with plant-based protein, fiber, vitamins, and minerals that offer numerous health benefits. From promoting weight management and aiding digestion to boosting skin health, the benefits of eating moong dal are vast. Its versatile culinary uses make it easy to incorporate into a balanced diet.

2. Is moong dal good for weight loss?

Yes, moong dal is an excellent choice for weight loss. It is low in calories but high in protein and fiber, which can promote feelings of fullness and support a healthy metabolism. Additionally, its low glycemic index helps regulate blood sugar levels, making it a suitable option for those trying to manage their weight.

3. Can moong dal help improve digestion?

Yes, moong dal can help improve digestion. It is high in soluble fiber which aids in regulating bowel movements and promoting a healthy gut. Additionally, moong dal has cooling properties that can soothe digestive issues like bloating and gas.

4. Is moong dal a rich source of protein?

Yes, Moong dal is rich in high-quality plant-based protein, providing around 24 grams of protein per cooked cup. This makes it an excellent choice for vegetarians and vegans looking to increase their protein intake.

5. How does moong dal impact skin health?

Moong dal benefits skin health by providing essential nutrients like vitamins A, C, and E, which help in maintaining skin elasticity and reducing signs of aging. Its anti-inflammatory properties also aid in preventing acne and promoting a clear complexion.


If you have a question related to this blog post, write to us here and we will update this post with a response.

Our heartfelt thanks always goes to the authors behind Healthline, Dr. Axe, Life Extension, National Library of Medicine, WebMd, Harvard T.H. Chan School of Public Health, PubMed and ScienceDirect for making this article possible.

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