Green gram protein per 100 g, calories and GI (whole moong)

The table gives IFCT 2017 values for 100 g of raw, uncooked beans; cooked figures are lower per 100 g mainly because the beans take up water. Whole green gram has 294 kcal, 22.5 g protein, 1.1 g fat, 46.1 g carbohydrate and 17 g fibre per 100 g. Moong dal, the same bean split and dehusked, has 326 kcal, 23.9 g protein, 1.4 g fat, 52.6 g carbohydrate and 9.4 g fibre: the calorie and carbohydrate figures rise because the fibrous skin has gone and what is left is denser in starch. Kala chana, another whole pulse commonly sprouted at home, has 287 kcal, 18.8 g protein and 25.2 g fibre.

IFCT does not report vitamin C for dry beans and has no separate entry for sprouted moong, so this page prints no numbers for sprouts: every value here is for the dry grain. Pack labels can differ from IFCT because they describe one batch; the numbers here are the national reference values dietitians use. Whole moong's protein is close to the split dal's (22.5 g against 23.9 g), which settles the common question about moong dal versus sabut moong: splitting changes fibre and minerals far more than it changes protein.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN). GI: University of Sydney GI database. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

The figures follow the dry weight, because what soaking and boiling add is water. A serving of boiled whole moong comes from about 50 g of dry beans (about 150 g once cooked), so it gives about 147 kcal, 11.3 g protein, 23.1 g carbohydrate, 0.6 g fat and 8.5 g fibre, with 2.4 mg iron, 46 mg calcium, 99 mg magnesium, 589 mg potassium, 1.3 mg zinc and 73 mcg folate.

Two things change that arithmetic. The first is how much bean goes into the bowl: a katori of thin dal, made from 30 g of beans, gives 60 percent of those figures, and a thick sabzi made from 60 g gives 120 percent. The second is what you cook with: a teaspoon of ghee in the tadka adds about 45 kcal, which is why the same bowl of moong can be a light dish or a rich one.

For the split dal, a serving cooked from 50 g of moong dal gives protein of 11.9 g and fibre of 4.7 g. Soaking, cooking times and everyday dishes are in the green gram guide.

IFCT 2017 has no entry for sprouted green gram, so this page has no reference value to quote for sprouts and does not print one. The 22.5 g protein, 294 kcal and 17 g fibre above are for the dry grain. Sprouts are those same beans after a soak and one to three days of germination: they take up water and grow heavier, so 100 g of fresh sprouts holds fewer beans than 100 g of dry grain, and a figure stated per 100 g of sprouts comes out lower than the dry-grain one. What the sources do offer on sprouts is in words. The ICMR-NIN dietary guidelines state that sprouting increases the content of certain vitamins, and the history chapter of IFCT 2017 recalls that the early Indian food tables found no vitamin C in unsprouted pulses and did find it in sprouted ones.

That is why the numbers on apps and labels differ so much. Before you rely on one, check what was weighed: the dry beans that went in, short-tailed home sprouts, or the long, pale bean sprouts sold in supermarkets, which are grown for several more days. For a bowl of home sprouts, the plain way to count is by the dry beans you started with, which is how the sprouts chaat recipe is counted. What germination changes, in words rather than numbers, is set out under green gram sprouts benefits, and the method is in how to sprout moong.

At 22.5 g per 100 g, green gram has more protein than kala chana (18.8 g) and a shade less than split moong dal (23.9 g). Quality matters as much as quantity. Checked against the amino acid pattern that FAO/WHO recommend, mung bean is a good source of protein with one gap, the sulphur-containing amino acids methionine and cysteine; a 2018 review in the journal Food and Nutrition Research reports this from earlier studies. Cereals are the mirror image: the ICMR-NIN dietary guidelines describe them as lower in lysine and higher in those sulphur amino acids, and suggest about three parts cereal to one part pulse by raw weight to cover every essential amino acid. More than a fifth of the dry bean's weight is protein and about a sixth is fibre.

On fibre the whole bean is the story. Its 17 g per 100 g is nearly double the 9.4 g in moong dal, because splitting and dehusking removes about 45 percent of it with the skin, while whole kala chana has even more, 25.2 g. Pulses as a group are high in fibre and low on the glycemic index, and the 2014 review by Mudryj and colleagues in Applied Physiology, Nutrition and Metabolism credits that pairing with helping blood glucose and insulin stay at healthy levels; the GI figure for green gram is below. How the numbers play out in the body is covered under green gram sprouts benefits, and the common dals side by side are on the dal protein per 100 g comparison.

Green gram, cooked plain, scores 38 on the glycemic index. That figure rests on one entry tested in India in the University of Sydney's database, and 38 falls in the low band (55 or under; 70 and above is high). The University of Sydney's own account of the scale is that high-GI foods are rapidly digested and absorbed and cause marked swings in blood glucose, while low-GI carbohydrates produce smaller fluctuations in blood glucose and insulin.

No GI for sprouted moong is printed in the reference data used here, so none is given. The 2023 germination study in Frontiers in Nutrition reported more polyphenols in sprouted mung beans and hypoglycaemic activity for the polyphenol extract in test-tube and mouse experiments, which is a laboratory finding and not a GI value. On the plate, what counts is the whole meal: how much rice or roti comes with the dal, the size of the portion and any sweet on the side. If you have diabetes, use these figures as a starting point and settle the portions with your doctor or dietitian.

Per 100 g of dry whole moong: 4.9 mg iron, 92.4 mg calcium, 198 mg magnesium, 1177 mg potassium, 2.7 mg zinc, 145 mcg folate and only 12.5 mg sodium. Compared with the split dal, the whole bean keeps roughly twice the calcium (92.4 mg against 43.1 mg) and half again as much folate (145 mcg against 92.1 mcg). Kala chana beats it on iron (6.8 mg) and calcium (150 mg); whole moong wins on magnesium (198 mg against 160 mg) and potassium (1177 mg against 935 mg).

Numbers on paper are not numbers absorbed. Legumes contain phytic acid, which hinders the absorption of minerals, and the ICMR-NIN dietary guidelines report that boiling or pressure cooking brings it down to a great extent, making iron, calcium, magnesium and zinc absorbable. Iron from plant foods is taken up better, the same guidelines say, when the meal includes sprouted or fermented grains or fruit rich in vitamin C such as lemon. IFCT prints no vitamin C for the dry bean, so a squeeze of lemon supplies what the moong itself lacks. The potassium figure cuts both ways: welcome in most diets, but if yours restricts potassium because of a kidney condition, check with your doctor before moong becomes a daily food.

How much protein in 100 gm moong?

22.5 g in whole green moong and 23.9 g in split moong dal, per 100 g of dry beans (IFCT 2017). Cooked, the same beans weigh about three times as much, so 100 g of boiled moong has roughly a third of that. A serving of boiled whole moong made from 50 g of dry beans gives about 11.3 g protein.

How many calories are in 100 g of green gram?

294 kcal per 100 g of dry whole green gram and 326 kcal for split moong dal (IFCT 2017). A serving of boiled whole moong from 50 g of beans is about 147 kcal before the tadka; a teaspoon of ghee adds about 45 kcal. Most of the energy comes from carbohydrate (46.1 g per 100 g) and protein, with only 1.1 g fat.

Does green gram have fiber?

Yes: 17 g fibre per 100 g of dry whole moong, against 9.4 g in split moong dal. Close to half of it goes out with the green skin, which is why the whole bean, not the yellow dal, is the one to choose for fibre; kala chana has 25.2 g. A serving of boiled whole moong (50 g dry) gives about 8.5 g fibre.

Is green gram good for diabetes?

Its glycemic index is 38, in the low band, and it carries 17 g fibre per 100 g. A 2014 review of pulses found this combination, plenty of fibre and a low GI, useful for keeping blood glucose and insulin in a healthy range. What matters is the plate: moong in place of some of the rice or roti, a small tadka and no sweet on the side. Ask your doctor or dietitian what portion suits you.

What is green gram powder?

Green gram powder is flour milled from dry whole or split moong. Per 100 g it has the nutrition of the bean it came from: 22.5 g protein and 17 g fibre for whole-bean flour, 23.9 g protein and 9.4 g fibre for flour from the yellow dal. It is used for moong chilla and laddu, as a thickener for soups, and traditionally as an ubtan for the skin.

Which is green gram dal: whole or split?

Both are sold under the name. Sabut moong dal or whole green gram is the unsplit green bean; moong dal on its own usually means the split, dehusked yellow dal, and moong chilka is split with the skin on. Per 100 g the whole bean has 294 kcal, 22.5 g protein and 17 g fibre; the yellow dal has 326 kcal, 23.9 g protein and 9.4 g fibre (IFCT 2017).