Nutritional Facts of Moong Dal Payasam, Pasi Paruppu Payasam, Calories in Moong Dal Payasam, Pasi Paruppu Payasam

by Tarla Dalal
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Healthy Recipes
Healthy Indian Recipes

How many calories does one serving of Moong Dal Payasam have?

One serving of Moong Dal Payasam gives 335 calories. Out of which carbohydrates comprise 190 calories, proteins account for 16 calories and remaining calories come from fat which is 127 calories.  One serving of Moong Dal Payasam provides about 17 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Moong Dal Payasam recipeMoong Dal (Pasi Paruppu) Payasam is a famous South Indian sweet  made by sweetening moong dal mash with jaggery. The mixture is thinned with coconut milk and flavoured with cardamom and other spices. Dry roasting the dal before cooking gives a rich aroma to the payasam.

 Is Moong Dal Payasam healthy?

Yes and No, depends who is having it. Made from yellow moong dal, jaggery, coconut milk, cardamom, cashewnuts and ghee.

Let's understand the ingredients. 

What's good.

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

Coconut Milk : Coconut milk is a healthy fat and  MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in body. It Lowers Blood Pressure as it is has good amounts of potassium. The lauric acid present in coconut milk reduces the bad cholesterol (LDL) and increase the levels of good cholesterol (HDL). This positive effect on cholesterol levels improves heart health too. For details see the benefits of coconut milk

What's the problem?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

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

No, they cannot as there is lots of jaggery used in the recipe. 1.5 cups of jaggery for 6 payasams. 
Can healthy individuals have Moong Dal Payasam?

Yes, but have just one payasam due to high amounts of jaggery. 

How to burn 335 calories that come from Moong Dal Payasam?

Walking (6 kmph) = 1hr 41 mins

Running (11 kmph) = 34 mins

Cycling (30 kmph) = 45 mins       

Swimming (2 kmph) = 57 mins

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


Value per serving% Daily Values
Energy335 cal17%
Protein4 g7%
Carbohydrates47.6 g16%
Fiber1.3 g5%
Fat14.1 g21%
Cholesterol0 mg0%
Vitamin A46.8 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)20 mcg10%
Calcium42.2 mg7%
Iron1.8 mg9%
Magnesium24.3 mg7%
Phosphorus32.6 mg5%
Sodium4.2 mg0%
Potassium178.1 mg4%
Zinc0.5 mg5%
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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Moong Dal Payasam, Pasi Paruppu Payasam
 on 18 Jun 21 07:52 PM

May I know the serving size of moong dal payasam??
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Tarla Dalal    We don’t weigh the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
18 Jun 21 08:44 PM