Across India · Snack
Sprouted moong
Also called moong sprouts, sprouted green gram, mung bean sprouts, moong ankur, mulaikattiya payaru, molakalu
Whole green moong soaked and allowed to sprout, eaten raw or lightly steamed with no added oil. They give protein and fibre for very few calories.
The short answer
Sprouted moong has about 30 kcal in a regular serving (1 katori, about 100 g), with 3 g of protein and 1.8 g of fibre. It rates 5.0/5 (very good fit) for weight management: it is low in calories for its weight and it gives good protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 30 kcal
- 1 katori (about 100 g)
- For weight management
- 5.0 / 5Rated 5 out of 5. Very good fit for weight management
- Protein and fibre
- 3 g · 1.8 g
- per serving
- Brisk walking
- About 5 min
- uses similar energy (70 kg adult)
Sprouted moong nutrition
| Nutrient | Per serving (1 katori, about 100 g) | Per 100 g |
|---|---|---|
| Energy | 30 kcal | 30 kcal |
| Protein | 3 g | 3.04 g |
| Carbohydrate | 4.1 g | 4.14 g |
| Fat | 0.2 g | 0.18 g |
| Fibre | 1.8 g | 1.8 g |
USDA FoodData Central, FDC 169957 Mung beans, mature seeds, sprouted, raw. Source: USDA FoodData Central (SR Legacy), 2019-04-01. Home and restaurant versions vary with the oil, rice and portion used.
Is sprouted moong good for weight management?
It rates 5.0/5, a very good fit, because it is low in calories for its weight and it gives good protein for its calories.
- Calories per gram (35% of the rating)0.30 kcal · 100/100
- Protein per 100 kcal (25% of the rating)10.1 g · 100/100
- Fibre per 100 kcal (20% of the rating)6.0 g · 100/100
- Portion (20% of the rating)30 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have sprouted moong
- Eat them as a salad with onion, tomato, lemon and coriander instead of oil or fried toppings
- Steam them lightly if raw sprouts upset your stomach
- Rinse well and eat them fresh, within a day of sprouting
- Use them to fill up a meal in place of a fried snack
Common questions about sprouted moong
How many calories are in sprouted moong?
About 30 kcal in 1 katori, about 100 g, or 30 kcal per 100 g.
Is sprouted moong good for weight management?
It rates 5.0/5, a very good fit: it is low in calories for its weight and it gives good protein for its calories. See the lighter ways to have it on this page.
How much protein is in sprouted moong?
About 3 g in 1 katori, about 100 g, which is 10.1 g for every 100 kcal.
How much walking uses the energy in sprouted moong?
About 5 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Are sprouted moong good for weight management?
A katori of about 100 g gives around 30 kcal, 3 g of protein and nearly 2 g of fibre, so it adds volume to a meal for very few calories.
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Compare it in:Indian Snacks
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.