In every Indian kitchen, dal is a staple food. Whether it is in a simple khichdi, a rich dal tadka, or a dosa batter, pulses play a huge role in our diet. Among all pulses, Urad Dal (Black Gram) and Moong Dal (Green Gram) are the most common. Both are packed with protein, fiber, and essential nutrients, but they also have different health benefits.
If you’ve ever wondered “Which dal is better for health – Urad Dal or Moong Dal?”, this blog will clear your doubts. We’ll compare them in terms of nutrition, digestion, cooking uses, weight loss benefits, diabetes control, and Ayurveda perspective.
Why Compare Urad Dal and Moong Dal?
Both dals are protein-rich but used differently:
- Urad Dal is heavier, more oily in nature, and often used in idli, dosa, and vada batters.
- Moong Dal is lighter, easy to digest, and often recommended in detox diets, khichdi, and for sick patients.
Knowing the difference helps you choose the right dal for your health goals.
Nutrition Comparison: Urad Dal vs Moong Dal
| Nutrients (per 100g uncooked) | Urad Dal (Black Gram) | Moong Dal (Green Gram) |
|---|---|---|
| Calories | ~340 kcal | ~347 kcal |
| Protein | ~25 g | ~24 g |
| Carbohydrates | ~58 g | ~62 g |
| Fiber | ~18 g | ~16 g |
| Fat | ~1.5 g | ~1.3 g |
| Iron | High | Moderate |
| Calcium | High | Moderate |
| Potassium | Good | High |
Key takeaway: Both are high in protein, but Urad Dal has more iron & calcium, while Moong Dal has more potassium and is easier to digest.
Health Benefits of Urad Dal (Black Gram)
- Boosts Energy & Strength – Rich in iron, it prevents anemia and increases stamina.
- Improves Bone & Joint Health – High calcium content strengthens bones.
- Good for Skin & Hair – Traditionally used in Ayurveda for beauty treatments.
- Supports Male Reproductive Health – Considered an aphrodisiac in Ayurveda.
- Best for South Indian Dishes – Used in dosa, idli, medu vada, and papad.
Health Benefits of Moong Dal (Green Gram)
- Easy to Digest – Light on the stomach, ideal for detox and sick patients.
- Weight Loss Friendly – Low in fat, high in fiber, keeps you full longer.
- Controls Blood Sugar – Low glycemic index, great for diabetes patients.
- Improves Heart Health – High potassium and magnesium reduce BP.
- Cooling Effect in Body – Balances excess heat according to Ayurveda.
Urad Dal vs Moong Dal for Weight Loss
- Moong Dal wins here.
- It has fewer fats, is light, and keeps you full.
- Best in soups, salads, or simple khichdi for weight management.
- Urad Dal is heavier and oily, so not the best for strict weight loss diets.
Urad Dal vs Moong Dal for Diabetes
- Moong Dal has a low glycemic index (GI ~25–30) which makes it excellent for diabetes patients.
- Urad Dal has a slightly higher GI, but still safe when consumed in moderation.
👉 Doctors recommend Moong Dal Khichdi for sugar control.
Which Dal is Better for Digestion?
- Moong Dal is the easiest dal to digest → suitable for kids, elderly, or post-illness recovery.
- Urad Dal is heavier → sometimes causes gas or bloating if eaten in excess.
Cooking Uses of Urad Dal and Moong Dal
- Urad Dal Uses:
- Idli, dosa, vada, papad
- Dal makhani (with rajma)
- Tadka dal for rich curries
- Moong Dal Uses:
- Khichdi, dal fry
- Moong dal chilla (pancakes)
- Moong dal halwa
- Detox soups and porridges
For daily eating, Moong Dal is better. For occasional rich foods, Urad Dal adds flavor and texture.
Ayurveda’s View: Urad Dal vs Moong Dal
- Urad Dal (Black Gram):
- Warm in nature
- Provides strength, good for winters
- Increases kapha and pitta if consumed too much
- Moong Dal (Green Gram):
- Cooling in nature
- Best for detox, weight loss, and balance
- Tridoshic – balances vata, pitta, kapha
Ayurveda clearly prefers Moong Dal for daily use and Urad Dal for occasional strength-building meals.
FAQs on Urad Dal vs Moong Dal
Q1: Which dal is healthier for daily eating?
Moong Dal is lighter, easier to digest, and recommended for daily consumption.
Q2: Is Urad Dal good for weight loss?
Not the best – it is heavier. Moong Dal is better for weight loss diets.
Q3: Can diabetes patients eat Urad Dal?
Yes, in moderation. But Moong Dal is safer due to its low GI.
Q4: Which dal has more protein – Moong Dal or Urad Dal?
Both are similar (~24–25g per 100g). But Urad Dal has more iron and calcium.
Q5: Which dal is best for kids?
Moong Dal, as it is light and easy to digest.
Conclusion: Which is Better – Urad Dal or Moong Dal?
Both dals are healthy, but the choice depends on your need:
- For daily meals, weight loss, diabetes, and digestion → Moong Dal is the winner.
- For strength, stamina, and traditional dishes → Urad Dal is more powerful.
The best approach? Include both in rotation for balanced nutrition.
If you’re serious about improving your health with simple home food, don’t just stop at choosing the right dal. Pairing Urad Dal or Moong Dal with a balanced diet can double the benefits. That’s why we’ve created some easy, tasty, and healthy diet recipes that you can try at home. From weight-loss friendly khichdi to protein-rich salads, these recipes are perfect for men, women, and even kids who want nutrition without compromising on taste.
Disclaimer: This content is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor or nutritionist before making dietary changes.