Dal tadka vs moong dal: calories and protein compared
Short answer: for fat loss pick dal tadka; for muscle gain moong dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal tadka | Moong dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 174 kcal | 176 kcal |
| Protein | 8 g | 9 g |
| Carbs | 22 g | 22 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 4.6 g | 5 g |
| Calories from fat | 29% | 27% |
What the numbers say
- Calories are close: 174 vs 176 kcal a serving.
- Protein is about the same (8 vs 9 g).
- For protein per calorie, moong dal wins with 5 g per 100 kcal.
- They suit different diets: dal tadka is vegetarian and moong dal is vegan.
Which to pick
- Losing fat: Dal tadka, because it is lighter and the protein difference is small.
- Building muscle: 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.