🌱 Green Gram Dal Nutritional Facts & Calories Calculator
Calculate accurate calories and complete nutritional information for green gram dal (split dehulled mung beans) varieties and preparations. Get detailed nutrition facts for this protein-rich, easily digestible legume including complete amino acid profile, essential minerals, and health benefits for meal planning.
How Many Calories Are In Green Gram Dal?
Green gram dal (split dehulled mung beans) is a highly nutritious, easily digestible legume that provides
excellent nutritional value. Research from
PMC
demonstrates that green gram dal offers unique nutritional advantages due to its high protein content
and complete amino acid profile.
Regular Green Gram Dal (per 100g raw):
• Calories: 347 kcal
• Protein: 23.86g (complete amino acid profile)
• Carbohydrates: 62.62g (complex carbohydrates)
• Fat: 1.15g (low fat content)
• Fiber: 16.3g (excellent fiber content)
• Iron: 6.74mg (good plant-based iron, non-heme form)
Cooked Green Gram Dal (per 100g):
• Calories: 105 kcal (water absorption reduces density)
• Protein: 7.2g (retains protein quality)
• Carbohydrates: 19.1g (easily digestible)
• Fat: 0.4g (minimal fat)
• Fiber: 4.9g (supports digestion)
• Iron: 2.2mg (good iron content, enhanced with vitamin C)
Calculate your daily calorie needs with our BMR calculator
to see how green gram dal fits into your nutrition plan.
Green Gram Dal Serving Size Guidelines
Standard Serving: One cup of cooked green gram dal (180g) provides about
190
calories and serves as an excellent source of plant-based protein and fiber for healthy meal planning.
Common Serving Sizes:
• 1 tablespoon raw (15g): 52 calories
• 1/4 cup raw (40g): 139 calories
• 1/2 cup raw (80g): 278 calories
• 1 cup cooked (180g): 190 calories
• 100g raw: 347 calories
Portion Control: Green gram dal is energy-dense and provides sustained
energy due to its high fiber and protein content. Plan
your daily macros
accordingly to optimize your nutritional intake.
Green Gram Dal Nutrition Comparison Chart
| Green Gram Dal Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Regular Green Gram Dal (Raw) | 347 | 23.9 | 62.6 | 16.3 | 1.2 | 7.3 | 625 |
| Split Green Gram Dal (Raw) | 347 | 23.9 | 62.6 | 16.3 | 1.2 | 7.3 | 625 |
| Whole Green Gram Dal (Raw) | 349 | 24.2 | 62.1 | 16.8 | 1.4 | 7.5 | 640 |
| Cooked Green Gram Dal | 105 | 7.2 | 19.1 | 4.9 | 0.4 | 2.2 | 200 |
| Sprouted Green Gram Dal | 106 | 8.3 | 17.9 | 5.2 | 0.5 | 2.8 | 215 |
| Pressure Cooked Green Gram Dal | 104 | 7.1 | 19.3 | 4.8 | 0.4 | 2.1 | 195 |
Nutritional Information for Green Gram Dal
Green gram dal is a highly digestible legume that provides exceptional nutritional benefits for overall health.
Studies from
ResearchGate
and research published in
PMC
demonstrate that green gram dal offers superior nutritional advantages due to its high protein content,
excellent digestibility, and rich mineral profile.
Key Nutrients (per 100g raw green gram dal):
• Complete Protein: 23.9g (contains all essential amino acids)
• Complex Carbohydrates: 62.6g (sustained energy release)
• Dietary Fiber: 16.3g (supports digestive health)
• Iron: 6.74mg (good plant-based iron source, non-heme form)
• Folate: 625mcg (156% DV – supports DNA synthesis)
• Manganese: 1.4mg (supports bone health)
Protein Digestibility: Green gram dal has a protein digestibility-corrected amino acid score (PDCAAS) of 0.72,
which is good for a plant-based protein source. The protein is highly digestible due to the dehulling process and provides
excellent complementary nutrition when combined with grains.
Calculate your daily protein needs
to optimize your green gram dal consumption.
References
- Oghbaei, M., & Prakash, J. (2016). Nutritional properties of green gram germinated in mineral fortified soak water: I. Effect of dehulling on total and bioaccessible nutrients and bioactive components. Journal of Food Science and Technology, 54(4), 871.
- Hou, D., Yousaf, L., Xue, Y., Hu, J., Wu, J., Hu, X., Feng, N., & Shen, Q. (2019). Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits. Nutrients, 11(6), 1238.
- Sahu, Sailasuta & Shankar, Tanmoy & Maitra, Sagar & Thandra, Bhavana & Sairam, Masina. (2022). Yield, Nutrient Content and Uptake of Green Gram (Vigna radiata L.) as Influence by Phosphorus and Sulphur Levels. 13. 44466-44473.
- Shahrajabian, M. Hesam & Sun, Wenli & Cheng, Qi. (2019). A short review of health benefits and nutritional values of mung bean in sustainable agriculture. 37. 31-36. 10.26114/pja.iung.381.2019.37.05.
