Protein in moong sprouts per 100g: calories and nutrition

Every composition figure in IFCT 2017 for moong belongs to the dry seed. IFCT 2017 carries whole green gram in one entry and has no separate entry for the sprouted grain, so any number quoted for sprouted moong per 100 g was built on someone else's weighing and someone else's assumptions. A sprout is mostly water on top of the same dry bean: soaking and germination add weight, not protein, which is why 100 g of fresh sprouts always holds fewer beans, and less protein, than 100 g of dry beans.

The dry-bean entry therefore stands as the base, and every sprout portion is worked out from the dry weight that went in, the only count IFCT 2017 supports. The table below sets raw whole green gram beside its split dal and kala chana, the two pulses set beside it in the table; all three are raw, per 100 g, from IFCT 2017.

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.

Nobody eats a nutrition table; they eat a bowl. The sums below scale the IFCT 2017 entry to the two portions Indian kitchens actually use: a bowl of sprouts grown from 50 g of dry beans, and a katori of cooked dal from 30 g dry. Soaking, sprouting and boiling add only water, so the dry weight is the honest multiplier.

Cooked into a recipe, the same dry weight carries the recipe's own numbers. The sprouts salad builds two bowls from 100 g of dry moong, and each bowl comes to 151 kcal, 11.5 g of protein and 9 g of fibre, the fibre count lifted slightly above the dry bean's 8.5 g by the cumin and pepper in the dressing. Steaming the sprouts for five minutes first, as that recipe does, softens them without changing the dry-bean count. What germination itself changes in the seed is documented in words, not per-100g numbers: a 2018 review explains that sprouting switches on the seed's own enzymes, which degrade the anti-nutritional factors and turn complex nutrients into simpler, more digestible forms.

Set beside the pulses people sprout or cook around it, whole green gram sits mid-pack. On protein, its 22.53 g per 100 g beats kala chana's 18.77 g by about 20 percent, a gap of 3.76 g, and runs a shade below the split dal's 23.88 g, because splitting costs the bean almost none of its protein. On fibre the whole seed leads the dal comfortably, 17.04 g against 9.37 g, roughly 80 percent more; kala chana is the one with more again, 25.22 g, about 48 percent above green gram.

Quantity is only half the protein story. Judged against the FAO/WHO amino acid pattern, mung bean is a good protein source with deficiencies only in the sulphur amino acids methionine and cysteine, a 2018 review reports. Cereals carry those two, and ICMR-NIN's guidelines give the mixing rule: about three parts cereal to one part pulse, by raw weight, can meet the requirement for all the essential amino acids. The whole-versus-split comparison in numbers is on green gram vs moong dal.

On the glycemic index there is exactly one figure on record, and it belongs to the cooked bean, not the sprout. The University of Sydney database holds a single India-tested entry for plain green gram, soaked 12 hours, held moist for 24 hours and steamed for an hour, fed to 12 to 15 people in a 1991 study, at a GI of 38. The database's bands call 55 or below low and 70 or above high, so 38 sits comfortably in the low band. Neither the University of Sydney database nor IFCT 2017 lists a GI for sprouted moong, and none is invented.

The 2021 international GI tables add that legumes as a group usually score low on the index, with values that were consistent around the world. A 2023 laboratory study points the same way for sprouts: polyphenols extracted from germinated mung bean eased blood sugar and insulin resistance in type 2 diabetic mice, a finding from animals, not a GI value and not people. For blood sugar, the portion and the plate decide, and the full answer is on the page that asks is green gram good for diabetes.

Per 100 g of dry whole green gram, IFCT 2017 lists iron at 4.89 mg, calcium at 92.43 mg, magnesium at 198 mg, potassium at 1177 mg, sodium at 12.48 mg, zinc at 2.67 mg and folate at 145 mcg. Vitamin C is blank for the dry bean; that is one place sprouting helps, since ICMR-NIN's guidelines note that sprouting increases the content of certain vitamins. Iron from plant foods is absorbed better, the same guidelines say, when the meal carries sprouted or fermented grains or vitamin C-rich fruit such as guava and oranges, and the guidelines name lemon among the citrus fruits that help; the squeeze of lemon over a sprouts bowl does that job.

One more step sits between the table and the body. Pulses hold phytic acid, which binds minerals, and the guidelines report that boiling or pressure cooking reduces it to a great extent, leaving the iron, calcium, magnesium and zinc more absorbable. The health side of these numbers is on green gram benefits, and the cooking, storage and buying notes live on the green gram hub.

How much protein in 100 gm moong?

Whole dry green gram carries 22.53 g of protein per 100 g (IFCT 2017). Sprouts are counted by the dry beans that went in: a bowl grown from 50 g dry holds about 11.3 g of protein. Because sprouting adds water weight, 100 g of fresh sprouts holds less protein than 100 g of dry beans.

Does green gram have fiber?

Yes: whole dry green gram gives 17.04 g of fibre per 100 g, roughly double the split dal's 9.37 g. A bowl of sprouts grown from 50 g of dry beans carries about 8.5 g, and whole kala chana carries more again, 25.22 g. For fibre, the whole seed is the one to pick.

Can green gram sprouts be eaten raw?

Yes, for most healthy adults. ICMR-NIN's guidelines say sprouts can be eaten without further processing, or with a garnish. Wash them well first, keep the batch in the fridge while it lasts, and eat it soon rather than days later. Pregnant women, young children, older adults and people with weak immunity should ask their doctor before eating them raw.

Is green gram good for weight loss?

It fits a weight-loss plate without being a magic food. Per 100 g dry it carries 22.53 g of protein and 17.04 g of fibre, and a bowl of sprouts from 50 g dry gives 11.3 g of protein and 8.5 g of fibre for about 147 kcal. Count it as the pulse serving, not an extra, and keep the dressing light.

What is green gram?

Green gram is the small green seed of the legume Vigna radiata, sold whole as sabut moong and, split and husked, as yellow moong dal. It is the bean behind every moong sprout: soak the whole seed and it germinates into the short-tailed sprouts counted by dry weight.

How much protein in a bowl of moong sprouts?

About 11.3 g, counted from the 50 g of dry green gram that makes one bowl. The same bowl carries about 147 kcal, 23 g of carbohydrate and 8.5 g of fibre before any dressing. Steamed and tossed into the sprouts salad, the bowl comes to 151 kcal and 11.5 g of protein.