Moong dal is an excellent nutritional resource with numerous health benefits. It is rich in protein, fiber, and important vitamins like vitamin A, as well as minerals like iron. The moong dal benefits range from proper digestion to fighting oxidative stress in the body, thus enhancing overall health.
Below are the 11 amazing health benefits of moong dal.
1. Rich in Antioxidants
Moong dal is packed with antioxidants, which are compounds able to save our body from free radicals. Free radicals can damage cells and lead to the development of chronic diseases. They are responsible for aging, heart diseases, cancers, and Alzheimer’s.
Antioxidants neutralize free radicals and make sure the cells are kept free from oxidative stress. Moong dal contains different types of antioxidants, including flavonoids, phenolic acids, and vitamins. These antioxidants collaborate synergistically to fight free radicals and protect the body against their destructive effects.
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2. Promotes Weight Management
During a weight loss journey, moong dal is one of the ideal food items that assist in cutting calories. This legume is usually low in calories and fat while being extremely high in protein and fiber.
Due to the rich protein content, one gets more satiety, thus feeling more full for a longer time after eating. This leads to the reduction of overeating and bad snacks, which are otherwise going to add extra calories to your body.
Furthermore, the dietary fiber contained in moong dal promotes digestion and prevents constipation—a big hurdle during weight management.
Soluble fiber, particularly, is believed to slow down sugar absorption into the blood, therefore preventing a sudden surge and drop in blood glucose levels, which leads to a craving.
Moong dal can be included in soups, stews, and salads, providing a sustained release of energy while at the same time maintaining metabolic health.
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3. Enhances Digestive Health
Moong dal is said to be easy to digest and gentle on the stomach, which benefits people with sensitive stomachs or digestive troubles.
Oligosaccharides are complex sugars that are difficult to break down in the gut, often resulting in gas and bloating. Compared to other legumes, there are only fewer oligosaccharides in moong dal.
In addition, there is a high ratio of both soluble and insoluble fiber in moong dal, and hence it provides great benefits in ensuring healthy digestion. The insoluble fiber promotes regular bowel movement by adding bulk to the stool.
Soluble fiber works toward providing nourishment to the beneficial gut microflora. The health of the gut microbiome is extremely important for digestion, nutrient uptake, and the functioning of immunity.
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4. Supports Heart Health
Moong dal is naturally low in saturated fats and cholesterol, which are the major causes of heart attacks.
Moreover, it is also a good source of potassium and magnesium. Both potassium and magnesium will play an important role in regulating blood pressure.
Potassium is a blood pressure regulator that counteracts sodium; magnesium provides relaxation to blood vessels to remove additional strain on the heart.
Inflammation and oxidation of LDL, or bad cholesterol, play an important role in the formation of atherosclerosis, which leads to heart attacks and stroke.
Studies have also suggested that antioxidants found in moong dal may be responsible for reducing inflammation and preventing oxidation of LDL.
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5. Provides Essential Nutrients
Moong dal is a rich nutritional source, filled with many vitamins and minerals that are very vital for our health.
- Rich source of plant protein that is necessary for the building and repair of tissues, immune function, and developing enzymes and hormones.
- A good source of folate, a B vitamin very crucial for cell growth and development, so it is especially important for pregnant women.
- It’s fairly rich in iron, necessary for oxygen transport in blood and for the prevention of anemia.
- Has high amounts of magnesium, potassium, phosphorus, and zinc, which play key roles in our body—for the development of bone, muscle functioning, and body immunization.
Eating moong dal regularly can ensure that your body receives the full spectrum of nutrients.
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6. Regulates Blood Sugar Levels
Controlling blood sugar levels is essential for those who already have diabetes or are at risk of getting it. Moong dal is likely an excellent food for diabetic diets due to its very low glycemic index (GI) along with its high fiber content.
The GI of a food represents how fast it can increase blood sugar levels after consumption. So, with a low GI, moong dal releases sugar slowly into your bloodstream after eating, which avoids sudden spikes.
The high fiber content also helps to stabilize blood sugar levels by slowing down the absorption of sugar.
Moong dal also contains antioxidants that may help insulin sensitivity in the body to more effectively utilize glucose.
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7. Boosts Immune Health
For the body to stay safe from infections and diseases, immunity must always be strong.
The immune cells must be activated so that they can fight and kill certain pathogens through recognition. Moong dal is a good source of zinc, an important mineral required for the development and functioning of immune cells.
In addition to this, moong dal is rich in antioxidants, which prevent damage done to cells by free radicals that weaken the immune system. With the antioxidants, all the free radicals are neutralized from damaging immune cells and improve their ability to fight off infections.
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8. Supports Bone Health:
Moong dal is rich in both phosphorus and magnesium, which are very important minerals involved in the composition and maintenance of bones.
While phosphorus constitutes a main component of the bone tissue, magnesium is known to control the utilization and deposition of calcium.
One needs sufficient amounts of both of these minerals in order to have strong bones and avoid osteoporosis. Besides that, moong dal is rich in calcium, which is also important for strong bones.
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9. Promotes Skin Health
Moong dal not only improves the health of one’s internal organs but also offers enhancing properties for the skin. Due to its action as an antioxidant, moong dal helps in the protection of the skin from free radical-induced damage or the development of wrinkles associated with aging.
Antioxidants neutralize and inhibit these free radicals, preventing skin-cell damage and thus maintaining the skin’s youthfulness.
In addition, moong dal contains compounds that might help reduce inflammatory reactions that cause acne and eczema.
People with sensitive skin can consume it because of its gentle and easily digestible nature.
Moong dal paste is used as a face mask in some traditional treatments to help cleanse and exfoliate the skin, leaving it feeling renewed and smooth.
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10. Supports Healthy Kidney Function
Moong dal has great nutritional value and is recommended for people suffering from kidney-related issues. It is easily digestible and gentle on the kidneys. Therefore, it is a very good source of protein for anyone suffering from kidney disease or undergoing dialysis.
The low purine content in moong dal means it doesn’t increase uric acid levels, which is crucial for maintaining kidney health.
Its high fiber content assists in eliminating waste products from the body, easing the burden on the kidneys.
Regular consumption of moong dal can support overall kidney health and reduce the risk of kidney-related complications.
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11. May Reduce Cancer Risk:
Moong dal contains compounds that may help inhibit the growth and spread of cancer cells. Studies have shown that certain extracts from moong dal can induce apoptosis (programmed cell death) in cancer cells and prevent them from forming new blood vessels.
While these findings are promising, further research is needed to fully understand the potential anti-cancer effects of moong dal and determine its role in cancer prevention.
Nutritional Value of Moong Dal
Moong Dal’s nutritional richness is truly impressive. To understand its value better, let’s break down the key nutrients present in a 100-gram serving of cooked Moong Dal.
| Nutrient | Amount per 100 g (cooked, approx.) | % Daily Value (DV) (Approx.)* | Key Benefit |
| Calories | 105 kcal | 5% | Energy source |
| Protein | 7 g | 14% | Muscle building, satiety, enzyme production |
| Fiber | 4 g | 16% | Digestive health, blood sugar control, satiety |
| Carbohydrates | 19 g | 6% | Energy source, brain function |
| Fat | <1 g | 1% | Minimal fat content, heart-healthy |
| Folate (Vitamin B9) | 110 mcg | 28% | Cell growth, DNA synthesis, and preventing birth defects |
| Iron | 1.9 mg | 11% | Oxygen transport, energy production, prevents anemia |
| Magnesium | 49 mg | 12% | Muscle & nerve function, blood sugar control, blood pressure |
| Phosphorus | 103 mg | 10% | Bone health, energy production, cell function |
| Potassium | 266 mg | 6% | Blood pressure regulation, muscle contractions, fluid balance |
| Manganese | 0.48 mg | 24% | Antioxidant, metabolism, bone formation |
| Vitamin B6 | 0.06 mg | 3% | Brain development, immune function, metabolism |
- Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Side Effects of Moong Dal
Although moong dal is well known for its many health benefits, there may be some side effects if it is consumed in excess or not prepared properly. It is critical to consider how much you eat and how it fits into your diet as a whole.
Here are a few potential side effects of moong dal.
1. Digestive Issues
Despite being such a quickly digestible legume, excess consumption of moong dal in a single sitting can lead to digestive problems in a few people. Moong dal contains a high content of fibers, and exceeding the limit may lead to the production of gas, bloating, etc.
Fibre is fermented by your own gut bacteria, and one of the by-products of fermentation is gas. However, people not used to high-fiber diets should increase the fiber in their diet stepwise combined with adequate water intake to avoid such discomfort.
2. Allergic Reactions
Though rare, some individuals may be allergic to moong dal or legumes in general. Food allergy symptoms can be very mild to very severe; they can include various kinds of itching, swelling, hives, difficulty in breathing, or all kinds of gastrointestinal distress. If you have any of these symptoms after having moong dal, you should get emergency medical attention immediately. People with a legume allergy have been advised not to eat moong dal and other similar foods.
3. Excessive Potassium Intake
Moong dal possesses high levels of potassium; this essential mineral helps in maintaining normal blood pressure and heart functions. However, in larger amounts, this potassium can become hyperkalemic or lead to its buildup in the bloodstream. Symptoms indicative of this high level of potassium range from muscle weakness to irregular heartbeats and fatigue. If someone has kidney problems or is on a potassium-restricted diet, they should consult a doctor before adding moong dal in bulk to their diet.
4. Interaction with Medicines
Moong dal contains very high levels of lectins, compounds that may interact with medications. If you are on medication that affects blood glucose levels or are on anticoagulant therapy, then the large use of lectin-related food substances may be a problem. Lectins act on the gastrointestinal tract and can change how different medicines get absorbed. It is a good idea to consult the healthcare provider before adding moong dal to your diet.
5. Risk of Overconsumption of Phytic Acid
Moong dal contains phytic acid, which is considered an “anti-nutrient” because it can bind to essential minerals like iron, zinc, and calcium and reduce their absorption in the body. While moong dal is rich in these minerals, excess consumption and not properly pairing it up with other foods could end up causing mineral deficiencies, especially in individuals that are already lacking adequate levels of these nutrients. Soaking the moong dal before cooking is a helpful step, as soaking helps degrade some phytic acids while also enhancing the absorption of other nutrients.
6. High in FODMAPs
Moong daal is considered to be moderate to high on the FODMAP scale; meaning that it contains certain carbohydrates that may cause digestive discomfort in people suffering from irritable bowel syndrome (IBS) or any other digestive disorders. FODMAPs poorly absorb in the small intestine and may, therefore, ferment in the gut, giving rise to symptoms such as bloating, diarrhea, and other gastrointestinal issues. Thus, if one is suffering from IBS or has a sensitive stomach, it is advisable to limit their intake of moong dal or consume it in small portions to see how the body reacts.
7. Increased Risk of Gout in Sensitive Individuals
Although moong dal has lower purines as compared to other legumes, it has an amount of these compounds. In the human body, purines are metabolized to uric acid, and an excessive amount of uric acid may develop into a painful disease in which sudden swelling of joints occurs, i.e. gout. Moong dal is normally safe for consumption by people at large, but those with a history of gout or elevated uric acid levels should monitor their intake of moong dal and consult a physician before introducing moong dal into their daily food routine.
Conclusion
From weight management to digestion improvement, cardiovascular health, and boosting immunity, moon dal is indeed a great addition to any diet.
As easy to cook and light in flavor, this dal will serve as an easy and much-enjoyed comfort food supplement to healthy living.
Eat moong dal regularly as a part of your meals to enjoy the benefits of this health powerhouse.
Frequently Asked Questions (FAQs)
What happens if we eat moong dal daily?
Daily consumption of moong dal can contribute to a balanced diet. Its high in protein and fiber, vitamins, and minerals present that contribute to overall well-being. However, as with any single food item, moderation is key. A diverse diet is always recommended to ensure a complete intake of nutrients.
Is moong dal good for gastric issues?
Moong dal is generally considered easy to digest due to its lower content of complex carbohydrates compared to other legumes. This makes it a suitable option for people experiencing gastric discomfort. The soluble fiber content can also contribute to healthy digestion.
Does moong dal have any side effects?
While generally safe, some individuals may experience side effects, particularly if they are not used to take legumes frequently. Potential side effects can include gas and bloating. Starting with small portions and gradually increasing intake can help mitigate these effects. In rare cases, allergic reactions are possible.
Which vitamin is in moong dal?
Moong dal is a good source of several vitamins, including folate (vitamin B9), which is crucial for cell growth and development; thiamin (vitamin B1); riboflavin (vitamin B2); niacin (vitamin B3); pantothenic acid (vitamin B5); and vitamin B6.
Is moong rich in vitamin B12?
No, moong dal is not a significant source of vitamin B12. Vitamin B12 is primarily found in animal products.
References
- Hou, Dianzhi, et al. “Mung bean (Vigna radiata L.): Bioactive polyphenols, polysaccharides, peptides, and health benefits.” Nutrients 11.6 (2019): 1238.
- Karami, Zohreh, et al. “Health Benefits and Challenges of Mung Bean Bioactive Compounds: A Systematic Review of In Vivo Evidence for Functional Food Applications.” Food Reviews International (2025): 1-28.
- Trinidad, Trinidad P., et al. “The potential health benefits of legumes as a good source of dietary fibre.” British journal of nutrition 103.4 (2010): 569-574.
- Singh, Barinderjit, and Gurwinder Kaur. “Mung Beans: Bioactive Compounds and Their Potential Health Benefits.” Handbook of Cereals, Pulses, Roots, and Tubers. CRC Press, 2021. 449-460.