Nutritional Facts of Moong Dal Mangodi, Calories in Moong Dal Mangodi

by Tarla Dalal
This calorie page has been viewed 16434 times

Cooking Method
No Cooking Veg Indian

How many calories does one cup of Moong Dal Mangodi have?

One serving (200 grams) of Moong Dal Mangodi gives 398 calories. Out of which carbohydrates comprise 274 calories, proteins account for 112 calories and remaining calories come from fat which is 13 calories.  One serving of Moong Dal Mangodi provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

398 calories for 1 cup of Moong Dal Mangodi, Cholesterol 0 mg, Carbohydrates 68.5g, Protein 28g, Fat 1.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Moong Dal Mangodi.

See moong dal mangodi recipe | Rajasthani moong dal wadi | how to make moong dal mangori | non fried mangodi | with 18 amazing images.

moong dal mangodi is very tasty, nutritious and easy to digest and is rich in protein. Learn how to make moong dal mangodi recipe | Rajasthani moong dal wadi | how to make moong dal mangori | non fried mangodi |

moong dal mangodi is a pakoda or wadi like snack made with a batter of soaked and spiced moong dal. The batter is piped out as small pieces, sun-dried and preserved in airtight containers. Mangodis are not only handy but also super-tasty!

On cold winter days in dessert regions like Rajasthan when fresh veggies might not be available, these tasty and nutrient-packed Rajasthani moong dal wadi are deep-fried and added to dishes like dals, pulaos and even subzis like Mangodi ki DalPalak MangodiPapad Mangodi ki Subzi and Methi Mangodi.

Tips to make moong dal mangodi: 1. Instead of green chilli paste you can add red chilli flakes. 2. Cover the thali using a muslin cloth to prevent the mangodi from dust and dirt.

Is Moong Dal Mangodi healthy?

Yes, this is healthy. But restrictions apply to some.

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


Can diabetics, heart patients and over weight individuals have Moong Dal Mangodi  ?

Yes, but control portion size. 

 Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. 

Can healthy individuals have Moong Dal Mangodi  ?


Moong Dal Mangodi  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 80% of RDA.
  2. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 51% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 50% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 36% of RDA.
  5. 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. 38% of RDA.
Value per cup% Daily Values
Energy398 cal20%
Protein28 g51%
Carbohydrates68.5 g23%
Fiber9.4 g38%
Fat1.4 g2%
Cholesterol0 mg0%
Vitamin A56 mcg1%
Vitamin B1 (Thiamine)0.5 mg50%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.7 mg23%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)160 mcg80%
Calcium85.7 mg14%
Iron4.5 mg21%
Magnesium126.9 mg36%
Phosphorus5.1 mg1%
Sodium31.1 mg2%
Potassium1314.3 mg28%
Zinc3.2 mg32%
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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