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Moong dal (yellow, dhuli) vs Masoor dal (red lentil)
Gram for calorie, Moong dal (yellow, dhuli) carries less protein per kcal than Masoor dal (red lentil) — 7.2 g protein for 132 kcal against 7.3 g for 130 kcal. For fat loss, where protein-per-calorie matters most, Masoor dal (red lentil) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Masoor dal (red lentil) wins with 7.3 g against 7.2 g. On cost, Masoor dal (red lentil) is the cheaper way to hit a protein target — ₹16.4 per 20 g protein versus ₹19.4. Neither is "bad" — Moong dal (yellow, dhuli) is a dal & legume item and Masoor dal (red lentil) is a dal & legume item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Moong dal (yellow, dhuli) | Masoor dal (red lentil) |
|---|---|---|
| Serving | 1 katori (30 g raw dal) | 1 katori (30 g raw dal) |
| Calories | 132 | 130 |
| Protein g | 7.2 | 7.3 |
| Carbs g | 15.8 | 15.8 |
| Fat g | 4.4 | 4.2 |
| Cost per serving | ₹7 | ₹6 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Moong dal (yellow, dhuli) or Masoor dal (red lentil)?
- Moong dal (yellow, dhuli) has 7.2 g protein per serving; Masoor dal (red lentil) has 7.3 g. Masoor dal (red lentil) is ahead in absolute grams.
- Which is better for fat loss?
- Masoor dal (red lentil) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Masoor dal (red lentil) is the cheaper source of protein between the two, at current Indian retail prices.