What are moong sprouts?
Moong sprouts, also known as mung bean sprouts, are the sprouted version of the small, green moong bean. The sprouting process involves soaking and germinating the beans, which significantly enhances their nutritional profile while also decreasing their calorie density. This makes them a popular and healthy ingredient in many cuisines, particularly in salads, stir-fries, and wraps.
Detailed calorie breakdown for 250 grams of moong sprouts
To calculate the calories in 250 grams of moong sprouts, we can use the average nutritional information for 100 grams. Most reliable sources indicate that 100 grams of raw moong sprouts contain approximately 30-31 kcal.
Calculation:
- Calories per 100g: ~30-31 kcal
- Total calories for 250g: (30 kcal / 100g) * 250g = 75 kcal
- Total calories for 250g (alternate): (31 kcal / 100g) * 250g = 77.5 kcal
Therefore, a standard 250-gram serving, which is roughly two to two-and-a-half cups, provides about 75 to 78 calories. This is an incredibly low energy count for such a voluminous and filling food item.
Nutritional profile of 250 grams of moong sprouts
Beyond their low-calorie count, moong sprouts are a powerhouse of essential vitamins, minerals, and other macronutrients. Based on a 100g serving containing approximately 3g protein and 1.8g dietary fiber, a 250g serving provides:
- Protein: Approximately 7.5g. Sprouting increases the quality and digestibility of protein.
- Dietary Fiber: Approximately 4.5g. The high fiber content aids digestion and promotes a feeling of fullness.
- Carbohydrates: Approximately 15.5g.
- Vitamin C: Approximately 33mg. Sprouting dramatically boosts Vitamin C content.
- Vitamin K: Approximately 85mcg.
- Folate: Approximately 152mcg, which is vital for cell growth and DNA formation.
- Iron: Approximately 2.25mg.
- Magnesium: Approximately 52.5mg.
- Potassium: Approximately 372.5mg.
- Antioxidants: Rich in antioxidants that combat cell damage.
Moong sprouts vs. other popular sprouts: A nutritional comparison
Below is a comparison table to illustrate how 250 grams of moong sprouts stack up against other common sprout varieties.
| Sprout Variety | Calories (per 100g) | Approx. Calories (per 250g) | Notes |
|---|---|---|---|
| Moong (Mung) Sprouts | ~30 kcal | ~75 kcal | High in vitamins, especially C and K. Good source of protein and fiber. |
| Chickpea (Chana) Sprouts | ~42 kcal | ~105 kcal | Notably higher in protein and fiber compared to moong sprouts. |
| Lentil Sprouts | ~40 kcal | ~100 kcal | Excellent source of plant-based protein and iron. |
| Alfalfa Sprouts | ~23 kcal | ~58 kcal | Very low in calories, but less protein per serving compared to moong sprouts. |
Health benefits of consuming moong sprouts
Including moong sprouts in your diet offers numerous health advantages, making them more than just a low-calorie food.
- Weight Management: The combination of low calories, high fiber, and significant protein content helps promote satiety, reducing overall calorie intake and supporting weight loss efforts.
- Improved Digestion: The fiber in moong sprouts adds bulk to the stool, preventing constipation and ensuring a healthy digestive system. Sprouting also makes the nutrients easier for the body to absorb.
- High in Antioxidants: Sprouting increases the antioxidant activity in moong beans, which helps fight free radicals and reduce chronic disease risk.
- Boosts Immunity: The high Vitamin C content is crucial for a strong immune system.
- Heart Health: Some research suggests that moong beans and their sprouts may help lower LDL ('bad') cholesterol levels and regulate blood pressure due to bioactive peptides.
How to safely prepare moong sprouts
While raw moong sprouts are popular, there is a risk of bacterial contamination due to the warm, moist conditions of sprouting. To enjoy their full nutritional benefits safely, follow these tips:
- Rinse Thoroughly: Wash the sprouts under running water before use. Consider rinsing with hot water (around 90°C) for 90 seconds to reduce the risk of harmful bacteria like E. coli.
- Cook Them: For higher risk individuals (including children, the elderly, pregnant women, and those with weakened immune systems), it is recommended to cook sprouts thoroughly. This can involve steaming, stir-frying, or boiling them for a few minutes.
- Proper Storage: Store freshly harvested or purchased sprouts in the refrigerator in a dry, airtight container and consume them within a few days.
Conclusion
In summary, 250 grams of moong sprouts contain a remarkably low 75-78 calories, proving that healthy food does not need to be bland or lacking in volume. Their robust nutritional profile—rich in protein, dietary fiber, vitamins, and antioxidants—makes them an excellent dietary choice for anyone focused on weight management, improved digestion, or overall health. Whether eaten raw in a fresh salad (with proper precautions) or cooked into a hearty dish, moong sprouts offer a nutritious and satisfying boost to your meals. Incorporating this superfood is a simple, effective way to enhance your diet and nutritional intake without adding significant calories. For more detailed nutritional breakdowns and recipes, consider consulting the Nutrition Facts for Bean Sprouts.
