VeganLegumes & Pulses

Green Gram

Nutrition Facts Per 100g

Also known as: MOONG, Moong Dal (Raw)

Green Gram is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 24g of protein per 100g — roughly 48% of an average adult's daily target. Its Dietary Fiber (approximately 51% of a typical adult's daily needs) and Riboflavin (B2) (approximately 50% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

345kcalCalories

24.0gProtein

63.0gCarbs

1.2gFat

16.0gFiber

Protein 28% Carbs 73% Fat 3%

Micronutrients

High in:Riboflavin (B2)Vitamin B6ZincNiacin (B3)Phosphorus

Calcium10.0 mg(1%)

Iron3.5 mg(27%)

Zinc3.0 mg(32%)

Potassium670 mg(22%)

Sodium1.3 mg(0%)

Magnesium100 mg(28%)

Phosphorus200 mg(29%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.6 mg(50%)

Niacin (B3)4.5 mg(30%)

Vitamin C1.6 mg(2%)

Carotenoids8.0 µg(0%)

β-Carotene2.5 µg(0%)

Vitamin A1.4 µg(0%)

Folate (B9)100 µg(25%)

Vitamin B60.6 mg(46%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA0.3 g

PUFA0.6 g

10%

Omega-30.1 g

Omega-60.5 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1/4 cup50g

173 kcal12.0g protein

100 g100g

345 kcal24.0g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Green Gram?

Green Gram contains 345 kcal per 100g. A typical serving (1/4 cup) contains approximately 173 kcal.

How much protein is in Green Gram?

Green Gram provides 24.0g of protein per 100g, which is approximately 48% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Green Gram good for weight loss?

Green Gram provides 345 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Green Gram vegan?

Yes, Green Gram is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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