Nutritional Facts of Moong Dal Ki Chaat (१०० Calorie Snacks), Calories in Moong Dal Ki Chaat (100 Calorie Snacks)

by Tarla Dalal
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How many calories does one serving of Moong Dal Ki Chaat have?

One serving of Moong Dal Ki Chaat gives 100 calories. Out of which carbohydrates comprise 74 calories, proteins account for 22 calories and remaining calories come from fat which is 4 calories. One serving of Moong Dal Ki Chaat provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Moong Dal Ki Chaat | moong dal ki chaat recipe | healthy moong dal chaat | chaat for weight loss, diabetics | with 20 amazing images.

moong dal ki chaat recipe is a healthy and tasty, nutritious and flavourful snack indeed. healthy moong dal chaat has a combo of protein rich yellow moong dal and nutria-dense fruits and veggies.

See why this is a healthy moong dal chaat. The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Pomegranate provides vitamin C – a powerful antioxidant which build our immunity and work towards to a radiant skin.

moong dal ki chaat snack has a contribution from veggies too which add to the fibre and are low in carbs.

Though small amounts of mint and coriander are added to moong dal chaat , they are necessary for flavour. Carrot adds in contrasting red colour to the greens along with vitamin A which helps in vision. So always add carrots to moong dal chaat.

Don’t forget adding the raw mangoes and lemon juice, they perk up this colourful moong dal chaat.

Try other health chaat like Non-Fried Pakodi Chaat and Paneer and Hare Chane ki Chaat.

Is Moong Dal Ki Chaat healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

3. Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

5. Raw mangoes, Kacchi kairi: Raw mangoes, called as kacchi kairi, are rich source of Vitamin C, thus it is helpful in building immunity and fighting against diseases, adding glow to your skin, cure bleeding gums and maintaining hair health. Being low in calories, they help boost metabolism and can be consumed by weight watchers. The fibre in it makes it an acceptable choice for heart patients too. Raw mangoes are a fair source of vitamin A, potassium and B vitamins. Eating raw mango with salt helps to overcome thirst, beat sunstroke and maintains electrolyte balance. In tropical countries, raw mango pulp with sugar, water and cardamom is consumed to keep the body cool.

6. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

7. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

8. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

9. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Moong Dal Ki Chaat?

Yes, this recipe is healthy and good for diabetics, heart and weight loss. Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. The active ingredient allicin present in garlic aids in lowering blood pressure and good for heart.

Can healthy individuals have Moong Dal Ki Chaat?

Yes, It is healthy to eat.

Are there any healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Healthy Moong ChaatOats ChaatPaneer aur Hare Chane ki Chaat and low calorie sev puri . All these chaat recipes have no fried foods and made from dals, oats, baked sev, baked papadi and chana which are healthy.

Healthy Moong Chaat

Healthy Moong Chaat

One serving of Moong Dal Ki Chaat is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

5. Vitamin C :  Vitamin C is a great defence against coughs and colds.

6. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

7. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

8. Phosphorus Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 100 calories that come from one serving of Moong Dal Ki Chaat?

Walking (6 kmph) = 30 mins
Running (11 kmph) = 10 mins
Cycling (30 kmph) = 13 mins
Swimming (2 kmph) = 17 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy100 cal5%
Protein5.5 g10%
Carbohydrates18.8 g6%
Fiber3.3 g13%
Fat0.4 g1%
Cholesterol0 mg0%
Vitamin A400 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C15.9 mg40%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)41.6 mcg21%
Calcium43.8 mg7%
Iron1.7 mg8%
Magnesium36.8 mg11%
Phosphorus78.6 mg13%
Sodium10.8 mg1%
Potassium320.4 mg7%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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