Rasam 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 | Rasam | Whole moong dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 55 kcal | 176 kcal |
| Protein | 2 g | 9 g |
| Carbs | 7 g | 22 g |
| Fat | 2 g | 5 g |
| Protein per 100 kcal | 4.1 g | 5 g |
| Calories from fat | 35% | 27% |
What the numbers say
- Whole moong dal has 121 kcal more a serving than rasam. One serving of whole moong dal has the calories of about 3.2 servings of rasam.
- Whole moong dal has more protein: 9 g vs 2 g.
- For protein per calorie, whole moong dal wins with 5 g per 100 kcal.
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.