Green gram, also known as mung bean or moong dal, is a versatile and nutrient-dense legume widely consumed across Asia. While often used in curries and soups, it is also a popular snack when roasted. The calorie count of green gram changes significantly depending on its preparation method, with the dry roasted version being the most calorie-dense due to the removal of moisture.
Roasted Green Gram Calories per 100g
The calorie content of roasted green gram varies based on whether it is prepared with added oil or dry roasted. For a dry roasted green gram snack, the calorie count typically falls within the 350 to 380 kcal range per 100 grams, according to manufacturer data and general nutrition information. Commercial products that use oil in the roasting process may have higher calorie counts, sometimes exceeding 450 kcal per 100g, depending on the amount of fat added. It is important to check the nutritional label if consuming a packaged snack.
Nutritional Profile: What's Inside?
Beyond its energy content, roasted green gram is a nutritional powerhouse. A 100g serving of dry moong dal offers:
- Protein: Up to 24-25 grams, making it an excellent plant-based protein source.
- Fiber: Around 16 grams, which aids digestion and promotes satiety.
- Vitamins and Minerals: A rich source of folate, magnesium, potassium, and manganese.
- Antioxidants: Contains beneficial antioxidants like flavonoids and phenolic acids.
The Health Benefits of This High-Protein Snack
Incorporating roasted green gram into your diet can provide several health benefits:
- Aids Weight Management: The high protein and fiber content helps you feel full for longer, reducing overall calorie intake.
- Supports Digestive Health: Dietary fiber aids in regular bowel movements and supports a healthy gut microbiome.
- Promotes Heart Health: Nutrients like magnesium and potassium help regulate blood pressure, while antioxidants protect against oxidative damage to blood vessels.
- Regulates Blood Sugar: With a low glycemic index, it helps stabilize blood glucose levels, making it a suitable snack for diabetics.
Roasted vs. Boiled vs. Sprouted: A Nutritional Comparison
The method of preparation has a dramatic effect on the nutritional profile, especially the calorie and water content. Below is a comparison table for a 100-gram serving of green gram in different forms.
| Nutrient (per 100g) | Dry Roasted Green Gram | Boiled Green Gram | Sprouted Green Gram |
|---|---|---|---|
| Calories (kcal) | ~350–380 | ~105–170 | ~30–45 |
| Protein (g) | ~24–25 | ~7–14 | ~3–5 |
| Fiber (g) | ~16 | ~7–8 | ~2–3 |
| Water Content | Low | High | Very High |
How to Prepare Healthy Roasted Green Gram at Home
Making your own roasted green gram is a simple and rewarding process. For a healthier snack, you can control the amount of oil, or opt for dry roasting entirely.
Dry Roasting Method:
- Rinse: Thoroughly wash the green grams and soak them in water for 4-6 hours to make them more tender.
- Drain & Dry: Drain the water and pat the grams completely dry with a towel. Excess moisture can prevent a crispy roast.
- Roast: Heat a pan on medium-low heat. Add the dried green grams and stir constantly to prevent burning. Continue roasting for 10-15 minutes, or until the grams are golden brown and crunchy.
- Season: Once cooled, toss with a pinch of salt, chaat masala, or your preferred spices for flavor.
For a detailed look into mung bean health benefits, you can consult resources from health organizations, such as the National Institutes of Health.
Conclusion
Understanding how many calories in a roasted green gram reveals a high-energy snack, rich in protein and fiber, that differs significantly from its boiled or sprouted counterparts. While calorie-dense, its nutrient-rich profile makes it an excellent choice for sustained energy, satiety, and overall health. By preparing it yourself, you can control the ingredients and create a delicious and healthy snack that fits perfectly into your dietary goals.
