Moong Sprouts Nutrition per 100 g, Protein and Calories (2026)

Last updated: 30 September 2026

> Quick Answer: Raw moong sprouts carry 3.04 g of protein and 30 kcal per 100 g on USDA FoodData Central. That figure describes long commercial sprouts that are 90.4% water. Short-tailed home sprouts hold far less water, so their protein per 100 g sits well above 3 g.

Dry whole moong carries 22.53 g of protein per 100 g on India's own composition tables, and sprouting does not destroy any of it. The seed takes in water and grows a tail. Every gram of protein is still there, spread across more weight.

So there's no single right number to copy off a chart. It depends on how long your sprouts grew, and a kitchen scale settles it better than any table.

Why do moong sprouts show less protein per 100 g than dry moong?

Because sprouts are mostly water. USDA FoodData Central puts dry mung beans at 9.05 g of water per 100 g and raw sprouts at 90.4 g. Protein per 100 g falls from 23.86 g to 3.04 g, not because it was lost, but because the same seed now weighs several times more.

Think per seed, not per 100 g. Each seed carries a fixed amount of protein, spends a little stored energy while germinating, and draws in water. The per-100 g figure registers only that water.

The popular line that sprouting doubles protein has it backwards. Per 100 g, it falls sharply. Per seed, it barely moves.

Which sprouts does the 3 g figure actually describe?

The 3.04 g figure is USDA's entry for raw mung bean sprouts, the long white bean sprouts sold in supermarkets. Those grow for four or five days. Indian home sprouts usually grow for a day or two with a tail a few millimetres long, so they carry far less water.

A commercial mung bean crop handbook from the University of California expects about 800 lb of sprouts from 100 lb of seed, roughly eightfold, grown at 18 to 24°C. Nobody has published a figure for the short Indian tail, so the per-100 g numbers below are worked out from the dry grain.

How much dry moong makes 100 g of sprouts?

It depends on how far your sprouts grew. If a batch weighs twice the dry moong, 100 g of sprouts began as 50 g of seed; at three times, about 33 g. Weigh the dry moong before soaking, weigh the sprouts, and divide one by the other to get your own multiple.

Start from the whole green moong, 900 g, which is the dry row in the table below. The soak and rinse routine is set out step by step in how to make sprouts at home. If 100 g of dry moong comes out at 200 g of sprouts, every figure per 100 g halves, which is the 2 times row below.

At ₹279 for the 900 g pack, a batch sprouted to twice its dry weight costs about ₹16 per 100 g of sprouts.

What happens to calories, fibre, vitamin C and folate after sprouting?

Calories, fibre and folate all fall per 100 g after sprouting, mostly through water. Vitamin C is the exception. USDA lists 4.8 mg in dry mung beans and 13.2 mg in raw sprouts, a real rise despite roughly ten times the water, because germination builds it.

For the Indian dry-grain values, IFCT 2017 lists whole green gram at 17.04 g of dietary fibre, 4.89 mg of iron and 145 µg of folate per 100 g. The two tables measure differently, so compare within a column, not across tables.

Do raw and steamed moong sprouts differ per 100 g?

A little, and mostly through water again. USDA lists boiled, drained sprouts at 2.03 g of protein and 21 kcal per 100 g against 3.04 g and 30 kcal raw. Vitamin C holds up reasonably well, 11.4 mg against 13.2 mg, while folate roughly halves, from 61 µg to 29 µg.

A quick steam or a toss in a hot pan keeps more of the water-soluble vitamins than long boiling. Cooking matters for safety too. Extension services such as Kansas State Research and Extension advise cooking sprouts for children, older adults, pregnant women and anyone with weakened immunity, because the warm, moist conditions that grow sprouts also suit bacteria.

How do moong sprouts compare with chana sprouts?

Per 100 g of dry grain, moong starts slightly ahead on protein. IFCT lists whole green gram at 22.53 g and whole Bengal gram at 18.77 g. Neither USDA nor IFCT carries an entry for sprouted kala chana, so any sprouted-chana figure online is calculated or copied, not measured.

Chana sprouts more slowly, too, because of its thick seed coat, so it holds a different amount of water on any given day. For the dry-grain table in full, see how much protein moong dal carries. Whole moong keeps its skin and fibre; split moong behaves differently in the pan, as whole moong vs split moong sets out.

What should you avoid when reading sprout nutrition figures?

Avoid any per-100 g figure that does not say which sprout it describes, and any claim that sprouting multiplies protein. Most published charts take the USDA long-sprout entry and apply it to Indian home sprouts, which carry far less water. These are the traps worth knowing.

• Assuming 3 g is your number. It describes supermarket bean sprouts, not a two-day tail.
• Believing sprouting doubles protein. Per 100 g it falls; per seed it barely moves.
• Mixing dry and sprouted rows. 23.86 g is the dry bean, not the bowl of sprouts.
• Ignoring food safety. Raw sprouts carry a known bacterial risk for vulnerable groups.
• Quoting bioavailability gains with no study behind them.

What can per-100 g sprout figures not tell you?

They leave out digestibility and the antinutrients that germination breaks down. A 2025 study in Food Science and Nutrition found 48 hours of germination cut phytic acid in mung beans by 39.74% and raised in vitro protein digestibility from 78.05% to 81.49%, a modest shift measured in a laboratory, not in people.

What that means for health is a separate question, and the evidence there is thinner; what sprouting does and does not do covers it. The SatRas pack carries no nutrition panel of its own, so every figure here is a published generic value for mung beans.

This article is educational and is not medical advice. If you are managing a health condition or following a prescribed diet, speak to a qualified doctor or registered dietitian.

Frequently asked questions

Is 100 g of sprouts a sensible serving?

For most adults, 100 g of home sprouts is a reasonable side portion, roughly a heaped katori. At twice the dry weight it carries about 11 g of protein. ICMR-NIN suggests about 85 g of raw pulses and legumes a day in total, so a serving of sprouts made from 50 g of dry moong covers a good part of it.

Can I eat moong sprouts raw every day?

Many people do, but raw sprouts carry a recognised risk of bacterial contamination because they grow in warm, moist conditions. Extension food-safety guidance advises that children, older adults, pregnant women and people with weakened immunity eat them cooked. For everyone else, clean seed, clean water, frequent rinsing and refrigeration reduce the risk.

How long do moong sprouts keep in the fridge?

Usually two to three days in a covered container lined with a dry cloth or paper towel. Rinse and drain them well first, since standing water speeds spoilage. Discard sprouts that smell sour, feel slimy or show discolouration. Sprouts left at room temperature for long periods should not be eaten raw.

Does sprouting remove the gas-causing sugars in moong?

It reduces them. Germination activates enzymes in the seed that break down the oligosaccharides associated with flatulence, which is one reason sprouted moong often sits easier than boiled whole moong. The effect varies with sprouting time and seed quality, and some people still find raw sprouts heavy.

Are split moong dal sprouts possible?

No. Split moong has lost its seed coat and been halved, so the embryo can no longer grow into a sprout. Only whole moong with its green skin intact will germinate. Split dal soaked overnight simply softens and may start to ferment if left too long.

What does a cup of supermarket bean sprouts weigh?

About 104 g for long raw mung bean sprouts. That is USDA's household measure, and it carries about 3.2 g of protein. A cup of short-tailed home sprouts weighs more and packs more seed into the same space, so it usually carries noticeably more protein than that.