• Shruti GOCHHWAL

7 Amazing Health Benefits Of Green Gram & How To Include It In Your Diet

Mung bean or green gram is one of the healthiest food items not only in India but all over the world. Widely regarded as one of the superfoods of a vegetarian diet. These small and round shaped legumes are known for their sweet flavour. In the market they are found as dehusked, whole, split, and ground. Unlike other pulses, moong dal is characterised by the comparatively lesser amount of carbohydrates it contains. Mainly found in the Asian continent, green gram dal presents itself as a highly versatile food item that can be utilized for preparing a ton of delicacies like disa, khichdi, cheela, pulses, etc.

There are many green gram benefits that you can avail by just consuming a 100 grams serving of it. It is why green gram dal is widely known as an extremely healthy food item that should be included in the diet of every person.

What Is the Nutritional Content of Green Gram?

Green gram nutrition

Bowl of green grams, Credit: Canva


The nutritional profile of a bowl of moong dal will make you aware of how healthy it is. Its high micro and macro nutrient content will open your eyes to the reason behind it being touted as the healthiest food item for vegetarians as well as non vegetarians.

You can get the following nutrients from a bowl of freshly cooked green gram. Note that this nutritional content is for green moong dal that is split with the skin. After that you will find the nutritional information of yellow moong dal too.

A bowl of green moong dal has the following nutritional profile:

  1. Number of calories – 347

  2. Fat content – 0.61 grams

  3. Fiber content – 18.06 grams

  4. Carbohydrates content – 59.74 grams

  5. Protein content – 25.73 grams

A bowl of yellow moong dal has the following nutritional profile:

  1. Number of calories – 348

  2. Fat content – 1.2 grams

  3. Fiber content – 8.2 grams

  4. Carbohydrates content – 59.9 grams

  5. Protein content – 24.5 grams

As you can see, green gram has way more protein and fiber compared to its other variants. It also has negligible fat than yellow mung dal.

What are the Benefits of Green Gram?

Green gram benefits

Jar of green grams, Credit: Canva


Green gram is called a superfood for many reasons. Here are the major mung bean benefits that you need to know.

  1. Green gram is filled with minerals like iron, magnesium, copper, and potassium. It is also a source of top quality protein. All the vitamins and minerals in it helps to provide you better energy and help you maintain a well-functioning brain.

  2. The high amount of dietary fiber in it regulates your cholesterol levels and eliminates any chances of you acquiring dietary complications.

  3. The high protein and carbohydrates content not only makes you feel satiated but also keeps you energetic throughout the day. Thus, you can make moong dal a part of your diet during your weight loss journey.

  4. Green gram dal has anti-inflammatory properties. It produces butyrate, a fatty acid in the stomach. It helps to maintain your digestive health.

  5. Is green gram good for hair? Yes, it is. The abundant quantity of protein, nutrients folate, and B complex vitamins helps to enhance the health of your hair.

  6. Green gram has a very low glycemic index. Thus, it effectively lowers the levels of insulin, glucose and fat in a person’s body. That means it is good for diabetics.

  7. Iron is also found in high quantities in green moong dal. It helps to boost the circulation of the blood and oxygen present in the cells in our body. By consuming moong dal, chances of developing conditions like anemia significantly lowers.

How to Include Green Gram in Your Diet?

Green gram recipes

Sprouted green grams, Credit: Canva


 Green gram recipes are many. The easiest way to include them in your diet is by sprouting it. For it you only need to thoroughly wash the green grams and then soak them for a night. The next day, rinse them again and drain the extra water. The seeds will acquire a plump appearance. Now put all the moong beans in a cotton cloth. Let the residual water drain. Keep the cloth containing the green grams in a vessel at a corner in your kitchen. Cover it with a lid. After 3-4 days you will see the seeds have sprouted fully. You can now eat them.

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