Moong dal vs rajma: calories and protein compared
Short answer: for fat loss pick moong dal; for muscle gain rajma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal | Rajma |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 176 kcal | 209 kcal |
| Protein | 9 g | 11 g |
| Carbs | 22 g | 30 g |
| Fat | 5 g | 5 g |
| Protein per 100 kcal | 5 g | 5.2 g |
| Calories from fat | 27% | 23% |
What the numbers say
- Rajma has 33 kcal more a serving than moong dal. One serving of rajma has the calories of about 1.2 servings of moong dal.
- Rajma has more protein: 11 g vs 9 g.
- For protein per calorie, rajma wins with 5.2 g per 100 kcal.
Which to pick
- Losing fat: Moong dal, because it is lighter and the protein difference is small.
- Building muscle: Rajma, 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.