How Much Protein Is in 150 Grams of Mixed Sprouts?

November 14, 2025 •

3 min read

Sprouts are often considered a plant-based powerhouse, with some varieties containing up to 13 grams of protein per 100 grams. Understanding exactly how much protein is in 150 grams of mixed sprouts is crucial for meal planning, especially for those following vegetarian or vegan diets.

Quick Summary

A 150-gram serving of mixed sprouts generally contains between 7.5 and 13.5 grams of highly bioavailable protein. This plant-based source offers essential nutrients and fiber.

Key Points

Protein Range: 150 grams of mixed sprouts generally contain 7.5 to 13.5 grams of protein.
Variability: The specific protein amount depends on the sprout types included, such as lentils or chickpeas.
Nutrient Boost: Sprouting increases the bioavailability of nutrients like vitamins and minerals compared to unsprouted seeds.
High-Protein Types: Lentil and chickpea sprouts are among the highest in protein content.
Digestive Health: Sprouts are rich in fiber and enzymes, aiding digestion and supporting gut health.

Understanding Mixed Sprouts Composition

Mixed sprouts typically consist of a variety of sprouted legumes and seeds, such as:

Mung beans (green gram)
Lentils (red, green, or brown)
Chickpeas (garbanzo beans)
Moth beans (Matki)
Fenugreek seeds (Methi)

The protein content is not uniform across all sprouts; it varies significantly depending on the original seed. For example, lentil and chickpea sprouts generally have a higher protein percentage than alfalfa sprouts or mung bean sprouts on a per-gram basis.

Calculating Protein in a 150-Gram Serving

While averages vary, a common range for mixed sprouts is approximately 5 to 9 grams of protein per 100 grams.

To calculate the approximate protein in a 150-gram serving, we can use this general range:

Lower Estimate: (5 grams / 100 grams) * 150 grams = 7.5 grams of protein
Higher Estimate: (9 grams / 100 grams) * 150 grams = 13.5 grams of protein

Therefore, a standard serving of 150 grams of mixed sprouts provides a meaningful amount of plant-based protein, typically falling between 7.5 and 13.5 grams, making it an excellent dietary addition.

Comparative Protein Content of Common Sprouts

The composition of a "mixed sprout" mix is critical. Below is a comparison of the approximate protein content for different types of sprouts per 100 grams, which influences the total protein in a 150g mix.


Type of Sprout	Protein (per 100g)	Protein (per 150g)
Lentil Sprouts	7 - 9 grams	10.5 - 13.5 grams
Chickpea Sprouts	7 - 9 grams	10.5 - 13.5 grams
Soybean Sprouts	~13 grams	~19.5 grams
Mung Bean Sprouts	3 - 8 grams	4.5 - 12 grams
Alfalfa Sprouts	1 - 4 grams	1.5 - 6 grams

Nutritional Benefits Beyond Protein

Sprouting enhances the nutritional value of seeds and legumes, increasing the availability of vitamins and minerals. Beyond protein, mixed sprouts are rich in:

Dietary Fiber: Essential for digestive health and maintaining satiety, which aids in weight management.
Vitamins: High in Vitamin C and Vitamin K, and B-complex vitamins, including folate.
Minerals: A good source of iron, magnesium, phosphorus, and potassium.
Enzymes: Sprouts contain enzymes that help break down food, making them easier to digest than their unsprouted counterparts.

How to Incorporate 150g of Mixed Sprouts

Reaching a 150-gram serving is straightforward. This quantity can be consumed in various ways:

Raw in Salads: Add a generous cup and a half of mixed sprouts to your lunch salad. (Note: Vulnerable populations should cook sprouts.)
Stir-Fried: Lightly sauté mixed sprouts with vegetables and spices for a healthy side dish or main.
In Soups/Curries: Toss them into soups or curries during the final minutes of cooking to retain their crunch and nutrients.
Sprout Chaat: A popular Indian snack involving raw or lightly boiled sprouts mixed with chopped onions, tomatoes, and spices.

Conclusion

A 150-gram serving of mixed sprouts is a nutrient-dense food choice, typically providing between 7.5 and 13.5 grams of plant-based protein. This makes them a valuable addition to a balanced diet, offering not just protein but also substantial amounts of fiber, vitamins, and minerals that support overall health and digestion.

Frequently Asked Questions

A 150-gram serving of mixed sprouts typically contains between 7.5 and 13.5 grams of protein, depending on the specific types of sprouts in the mix.

Lentil sprouts, chickpea sprouts, and soybean sprouts are generally considered the highest in protein, with each offering between 7 and 13 grams per 100-gram serving.

Most individual sprouts are not complete proteins (they may lack one or more essential amino acids). However, they can be combined with grains or other legumes within a mixed diet to form a complete protein profile.

Cooking sprouts does not significantly reduce the total amount of protein, but high heat can diminish some of the water-soluble vitamins (like Vitamin C) and beneficial enzymes.

Yes, mixed sprouts are beneficial for weight loss because they are low in calories and high in both protein and fiber, which helps promote a feeling of fullness and reduces overall calorie intake.

In addition to protein, 150 grams of mixed sprouts provide significant amounts of dietary fiber, Vitamin C, Vitamin K, folate, iron, and magnesium.

While nutritious, raw sprouts carry a risk of bacterial contamination (like Salmonella or E. coli) due to the warm, moist conditions of sprouting. Vulnerable populations (pregnant women, children, elderly, immunocompromised) should avoid raw sprouts; others should wash them thoroughly or cook them lightly.