Nutritional Facts of Spicy Yellow Moong Dal, Healthy Indian Moong Dal, Calories in Spicy Yellow Moong Dal, Healthy Indian Moong Dal

by Tarla Dalal
This calorie page has been viewed 93755 times

Cooking Method
Indian Pressure Cooker

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

One serving of Yellow Moong Dal gives 72 caories. Out of which carbohydrates comprise 50 calories, proteins account for 19 calories and remaining calories come from fat which is 3 calories.  One serving of Yellow Moong Dal provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

72 calories for 1 serving of Yellow Moong Dal, Cholesterol 0 mg, Carbohydrates 12.6g, Protein 4.8g, Fat 0.3g. 

Nutrition Facts of Yellow Moong Dal

¼ Cup of raw Yellow Moong Dal is about 50 grams RDA stands for Recommended Daily Allowance. Energy - 174 calories Protein – 12.2 g Carbohydrate – 29.5 g Fat – 0.6 g Fiber – 4.1 g Vitamins: 0.24 mg of vitamin B1 (Thiamine) = 15% of RDA (about 1.2 to 1.6 mg for men) 0.11 mg of vitamin B2 (Riboflavin) = 5.78% of RDA (about 1.4 to 1.9 mg for men) 1.2 mg of Vitamin B3 (Niacin) = 5.7% of RDA (about 16 to 21 mg for men) 70 mcg of vitamin B9 (Folate) = 70% of RDA (about 100 mcg) Minerals: 37.5 mg of Calcium = 3.75% of RDA (about 1000 mg) 1.95 mg of Iron = 9.75% of RDA (20 mg for women) 55.5 mg of Magnesium = 15.85% of RDA (about 350 mg) 575 mg of Potassium = 12.2% of RDA (about 4700 g) 1.4 mg of zinc = 11.6% of RDA (10 to 12 mg)

See Yellow Moong Dal recipehealthy moong dal | Indian moong dal for weight loss is appealing though it encompasses simplicity. Learn how to make healthy moong dal.

To make spicy yellow moong dal, clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Serve hot.

This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this healthy moong dal is made without any oil and yet tastes the same.

Moong Dal is a storehouse of nutrients like proteiniron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients. This Indian moong dal for weight loss is a wise choice for diabetics and heartpatients too!

Is Yellow Moong Dal 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. 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 which 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.  

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Read here for complete benefits of garlic

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

Yes, this recipe is 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  Yellow Moong Dal ?

Yes. Combine dal with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value

Radish Nachni Roti
Radish Nachni Roti

Yellow moong dal 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 ). 15% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
  3. 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 ). 9% of RDA.
  4. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage).  9% of RDA.

How to burn 72 calories that come from Spicy Yellow Moong Dal?

Walking (6 kmph) = 22 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 12 mins

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

Value per serving% Daily Values
Energy72 cal4%
Protein4.8 g9%
Carbohydrates12.6 g4%
Fiber1.8 g7%
Fat0.3 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A43.6 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C3.5 mg9%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)30 mcg15%
MINERALS
Calcium22.8 mg4%
Iron0.9 mg4%
Magnesium23.5 mg7%
Phosphorus6.9 mg1%
Sodium6.8 mg0%
Potassium243.2 mg5%
Zinc0.6 mg6%
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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