Gujarati dal vs whole moong dal: calories and protein compared
Short answer: for fat loss pick whole moong dal; for muscle gain whole moong dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gujarati dal | Whole moong dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 144 kcal | 176 kcal |
| Protein | 6 g | 9 g |
| Carbs | 20 g | 22 g |
| Fat | 5 g | 5 g |
| Protein per 100 kcal | 4 g | 5 g |
| Calories from fat | 28% | 27% |
What the numbers say
- Whole moong dal has 32 kcal more a serving than gujarati dal. One serving of whole moong dal has the calories of about 1.2 servings of gujarati dal.
- Whole moong dal has more protein: 9 g vs 6 g.
- For protein per calorie, whole moong dal wins with 5 g per 100 kcal.
- They suit different diets: gujarati dal is vegetarian and whole moong dal is vegan.
Which to pick
- Losing fat: Whole moong dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Whole moong dal, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.