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Moong Dal – Health Benefits, Uses, and Side Effects

The moong dal is also known as the green gram or mash or even moong.

This species of plant belongs to the legume family. Moong dal is mostly cultivated in regions of Asia, especially east, southeast regions.

This type of dal is most common in savory and sweet dishes.

The green moon dal is approximately ¼ inches and is round in shape. The color of the bean is olive green, whereas its insides are mustard to off white.

The dehusked version of the green moong dal is yellow.

Nutritional Content of Moong Dal

A half-cup of uncooked green moong dal produces 1.33 cups of soaked dal. This quantity is equal to one and a half cups of cooked moong dal.

One cup of Green moong dal has the following nutritional benefits:

  • 348 calories
  • 24.5 grams of protein
  • 59.9 grams of carbohydrates
  • 8.2 grams of fiber
  • 1.2 grams of fat
  • 287mg of phosphorus
  • 99.4 micrograms of folate/ Vitamin B9
  • 17.3 grams of protein
  • 86.6mg of Magnesium
  • 1.98mg of Zinc
  • 816mg of Potassium
  • 2.76 grams of Iron
  • 0.85 grams of Fat
  • 53 grams of calcium

Health Benefits of Moong Dal

Moong Dal has several benefits. The numerous advantages make it a superfood in the field. Some of these health benefits are as follows:

  • Source of Multivitamins

There are various vitamins in one serving of Moong Dal. Apart from these vitamins, there are different minerals as well.

Moong Dal is one of the best sources of protein. That is why it is can be a possible alternative for vegetarians.

  • Loss of weight

The low-fat content and abundant protein and fiber help to lose weight. It helps to curb hunger. It means that you will not feel hungry for a long duration.

Detoxification helps in the metabolism of the system. It helps in strengthening our immune systems.

  • Friendly for Heart

The moong dal lowers the cholesterol if the cardiovascular system. It helps in eliminating bad cholesterol.

It helps improve the flexibility of the arteries as well as veins. Additionally, it helps in the regulation of blood pressure.

  • Regulation of blood sugar

It contains complex carbohydrates that help indigestion. These carbohydrates help to control blood sugar levels after a meal.

It does not affect the energy of the body. It is highly beneficial for those who have high blood sugar.

  • Anti-infective

The nutritional content of Moong dal helps to protect the body from microbes and fungus. It helps against several diseases.

The ancient Chinese medicines claim that it also has anti-cancer properties.


  • Chronic Disease

Moong Dal consists of many antioxidants. These include phenolic acids, cinnamic acid, flavonoids, and many more.

The antioxidants help in the neutralization of harmful compounds in the body.

The other name for these harmful compounds is free radicals. These free radicals create havoc in the body.

They cause inflammation, cardiovascular disease, and even cancer. Researches prove that moong dal is effective in getting rid of lung and stomach cancer.

  • Heat Stroke

Moong dal soup is very common in Asian countries. It possesses anti-inflammatory properties. It means that it protects the body against heatstroke.

Some researches suggest that moong dal soup is more beneficial than water. This effect is because it contains vitexin and isovitexin.

Both of these molecules are antioxidants. They help protect the cells from the high temperature of the body.

  • Obesity

Moong Dal is on the list of superfoods. It means that it has all the nutrients that a food item must-have. Consumption of moong dal helps you to feel full.

It satiates hunger. After having a serving of moong dal, you will not want to eat anything else.

This is how you will reduce weight. Consuming moong dal ensures that you get rid of obesity. Moong Dal is the best diet food that you can have.

  • Diabetes

Moong dal possesses a low glycemic index. It means that it helps in lowering the level of insulin and blood glucose.

Other than this, it also helps in controlling diabetes and keeping its symptoms in check.

  • Pregnancy

Pregnant women usually suffer from anemia. It means that they are often iron deficient. Moong dal contains sufficient amounts of folate and vitamin B9.

These nutrients are helpful in the synthesis of red blood cells. This quality of Moong dal is not only useful for pregnant women.

It will also be beneficial for someone who wishes to conceive. A deficiency of folic acid cause defects in the fetus.

  • Vegetarian Friendly

Vegetarians find it hard to make up their requirements of daily protein. Moong dal is one of the best ways to make up for it.

One serving of moong dal is sufficient to fulfill 28% of the daily requirement of protein. It will help the vegetarians to be healthy.

  • Hypertension

Moong dal produces dual action in the regulation of blood pressure. It prevents the oxidation of low-density lipoproteins.

It helps your arteries to be free from a build-up of plaque. Other than this, it contains sufficient amounts of potassium.

It helps to balance out sodium in the body. A combination of these mechanisms contributes to curb high blood pressure.

Side Effects of Moong Dal

There are less known side effects of the consumption of moong dal. However, some of these are;

  • Dizziness, Nausea, and Diarrhea

Undercooking of moong dal may cause these symptoms.

This is also applicable to people with spleen and stomach disorders. Therefore, such people should avoid the consumption of moong dal.

  • Contraindications

Moong dal is cold. Traditional Chinese medicine suggests not eating moong dal with food of warm nature. It includes ginseng and goji berry. That is because a combination of warm and cold food items is harmful.

A combination of these two may cause diarrhea and other symptoms of discomfort. People with weak immune systems must avoid eating sprouts of moong dal.

It is primarily for pregnant women, elderly, children, or anyone with allergies. The bacterial contamination of sprouts is the main reason for this.

  • Avoid overconsumption

There are certain harmful compounds in moong dal. It includes anti-nutrients and phytosterols. All of these produce adverse effects on the body. That is why you should avoid the overconsumption of Moong Dal.


Moong dal is nothing less than a miracle food staple. It contains a variety of nutrients, minerals, and vitamins. It is also useful if one is planning to switch to a vegetarian-based diet.

Do not think of Moong Dal as a boring food item. You can try many yummy recipes. So go ahead, try out this superfood and start your journey towards a healthy living.

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