How much protein is in 100 g of sprout chana?

November 21, 2025 •

4 min read

While raw chickpeas contain a concentrated amount of protein, the sprouting process makes the protein in 100 g of sprout chana significantly easier for the body to digest and absorb. Depending on the source and preparation, a 100g serving of sprout chana typically provides between 7 to 10 grams of protein, a valuable addition to any plant-based diet. This enhanced digestibility, alongside an improved vitamin and mineral profile, is a key reason for its growing popularity.

Quick Summary

This article examines the protein content of 100g of sprout chana, clarifying the variance in reported figures and explaining the impact of sprouting on nutrient bioavailability. It outlines the comprehensive nutritional profile and health benefits of these nutrient-dense legumes.

Key Points

Protein Content: 100g of sprout chana contains approximately 7-10 grams of protein, a significant amount for a plant-based food.
Enhanced Digestibility: Sprouting breaks down complex proteins, making the amino acids easier for the body to absorb and utilize effectively.
Increased Nutrient Bioavailability: The process reduces anti-nutrients like phytic acid, boosting the absorption of minerals such as iron and calcium.
Rich in Vitamins: Sprout chana is loaded with vital vitamins, particularly Vitamin C, which is not present in unsprouted chickpeas.
Supports Weight Management: High in fiber and low in calories, sprout chana promotes a feeling of fullness and aids in healthy weight management.
Simple Preparation: You can easily sprout chana at home with just dried chickpeas and water, ensuring a fresh and highly nutritious ingredient.

Understanding the Protein in Sprout Chana

When considering how much protein is in 100 g of sprout chana, it's crucial to understand the difference between a raw, dried chickpea and a sprouted one. During sprouting, the chickpea absorbs a large amount of water, which increases its overall weight. This means that a 100g serving of sprouted chickpeas contains a lower percentage of protein by weight compared to a 100g serving of dry chickpeas, but the protein becomes more bioavailable.

Health and nutrition databases report varying protein values for 100g of sprout chana, but most reliable sources indicate a range of 7 to 10 grams. For instance, The Wellness Corner lists 10g, while Apollo 247 suggests 7.2g. This difference is influenced by factors like the specific chickpea variety and the length of the sprouting process. The key takeaway for consumers is that sprout chana is an excellent and highly digestible source of plant-based protein.

The Nutritional Transformation of Sprouting

Sprouting isn't just about boosting protein; it transforms the entire nutritional profile of chickpeas. The germination process activates enzymes that break down complex carbohydrates and proteins into more simple, easily digestible forms. This reduces the levels of anti-nutrients like phytic acid, which can inhibit mineral absorption, making nutrients like iron, calcium, and magnesium more available to the body.

Beyond protein and minerals, sprout chana offers a host of other benefits:

Increased Vitamin Content: Sprouting significantly increases the levels of certain vitamins, especially Vitamin C and B-complex vitamins, which are critical for immune function and energy metabolism.
Enhanced Antioxidants: Antioxidant content, including flavonoids and polyphenols, is boosted during sprouting. These compounds help combat oxidative stress and inflammation.
Better Digestive Health: The process increases fiber content and breaks down complex sugars that can cause gas and bloating, promoting smoother digestion and a healthier gut.

Incorporating Sprout Chana into Your Diet

Adding sprout chana to your meals is simple and versatile. They offer a satisfying crunch and nutty flavor that can be enjoyed in many ways:

Salads: Add them to your favorite green salad for a protein-rich, crunchy topping.
Snacks: Lightly steam and season with salt, pepper, and lemon juice for a quick, healthy snack.
Curries and Stir-Fries: Introduce them to cooked dishes towards the end of the cooking process to maintain their texture.
Wraps and Sandwiches: Use them as a filling or add-in for an extra nutrient boost.
Raw Hummus: Blend raw sprouted chickpeas instead of cooked ones to create a fresh, enzyme-rich hummus.

Comparison: Sprouted vs. Unsprouted Chickpeas (per 100g)

To better understand the value of sprouting, here is a comparison of raw, cooked, and sprouted chickpeas. Note that protein values can vary depending on the preparation and source.


Nutrient	Raw Chickpeas	Cooked Chickpeas	Sprout Chana (Chickpea Sprouts)
Protein (g)	~19-22g	~7-8g	~7-10g
Digestibility	Good	Excellent	Superior (Bioavailability boosted)
Water Content	Low	High	High
Vitamin C	Low	Low	Significantly Increased
Fiber (g)	~10-11g	~8g	~3-6g (with improved digestibility)
Phytic Acid	Present	Reduced	Significantly Reduced

This table illustrates the trade-off: while the protein density decreases due to water absorption, the overall quality and digestibility of the protein, along with other nutrients, improves dramatically during sprouting.

Cooking Sprout Chana for Maximum Benefit

While sprouted chickpeas can be eaten raw, some people prefer to cook them, especially if they have sensitive digestion. When cooking, it is best to use methods that preserve nutrients. Steaming is an excellent choice as it minimally degrades heat-sensitive vitamins like Vitamin C. Lightly sautéing the sprouts with spices is another way to enhance flavor without losing too much nutritional value. Over-boiling or pressure-cooking for long durations can reduce the benefits gained from sprouting, so a gentle cooking approach is recommended. For recipes and inspiration, consult reliable resources like Healthline's guide on bean sprouts for more ideas on incorporating these nutrient powerhouses into your diet.

Conclusion

In conclusion, 100 g of sprout chana provides a solid nutritional foundation, delivering a respectable 7-10 grams of highly digestible protein. The act of sprouting unlocks the full potential of the chickpea, dramatically increasing the bioavailability of essential vitamins and minerals and significantly enhancing digestive wellness. While the protein content per 100g might appear lower than in its raw, dried state, the ease of absorption and the added nutritional bonuses make sprout chana a superior and efficient source of plant-based protein. This versatile legume deserves a place in any health-conscious diet, whether enjoyed raw in salads, lightly cooked, or blended into a fresh hummus.

How to make fresh and nutritious sprout chana at home.

Preparation: Rinse raw, dried chickpeas thoroughly to remove any dirt or debris.
Soaking: Place the chickpeas in a large bowl and cover with water. Soak for 8-12 hours, or overnight.
Draining and Rinsing: Drain the soaked chickpeas and rinse them again. Place them in a sprouting jar or a colander lined with a clean cloth.
Sprouting: Keep the jar or colander in a dark, warm place. Rinse the chickpeas 2-3 times daily to keep them moist and prevent mold. Sprouts will typically appear within 2-3 days.
Storage: Once sprouted, rinse and store them in an airtight container in the refrigerator for up to 3-5 days.

Frequently Asked Questions

No, the total protein percentage by weight decreases because the chickpeas absorb a lot of water. However, the sprouting process makes the protein more digestible and bioavailable for your body.

Like most legumes, chana sprouts are not a complete protein on their own. However, when combined with a complementary food like a whole grain, such as brown rice, they form a complete protein profile with all essential amino acids.

Yes, it is safe to eat fresh chana sprouts raw. They are a popular ingredient in many salads and are consumed as a healthy snack. However, proper handling and rinsing are necessary to avoid contamination.

Chickpea (chana) sprouts generally have a higher protein content per 100g than mung bean sprouts. For example, one study notes chickpea sprouts with 7.2g of protein per 100g compared to 3.04g for mung bean sprouts.

A 100g serving of sprout chana typically contains a moderate amount of calories, around 130-165 kcal, depending on the source. They are nutrient-dense, providing significant health benefits for their calorie count.

Yes, because the chickpeas have already absorbed water and softened during sprouting, they require less time to cook than unsprouted chickpeas. They can often be added to dishes with minimal cooking.

Chana sprouts are incredibly versatile. They can be enjoyed raw in salads, lightly steamed or sautéed as a side dish, added to stir-fries, or blended into a fresh and nutritious hummus.

Yes, their combination of high protein and fiber helps increase satiety, keeping you feeling full for longer. They are also relatively low in calories, making them a great option for weight management.