Urad dal vs whole moong dal: calories and protein compared
Short answer: for fat loss pick urad 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 | Urad dal | Whole moong dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 170 kcal | 176 kcal |
| Protein | 9 g | 9 g |
| Carbs | 21 g | 22 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 5 g | 5 g |
| Calories from fat | 30% | 27% |
What the numbers say
- Calories are close: 170 vs 176 kcal a serving.
- Protein is about the same (9 vs 9 g).
- For protein per calorie, urad dal wins with 5 g per 100 kcal.
- They suit different diets: urad dal is vegetarian and whole moong dal is vegan.
Which to pick
- Losing fat: Urad 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.