How much protein is in 200 gm boiled sprouts?

November 7, 2025 •

3 min read

According to nutritional data, the protein content in 200 gm of boiled sprouts can vary significantly, ranging from approximately 6 to 18 grams depending on the type of legume or seed used. Understanding this variation is key to integrating them effectively into a high-protein diet.

Quick Summary

The exact protein amount in 200 gm of boiled sprouts depends on the variety, with options like lentil and chickpea sprouts offering a higher concentration than mung bean sprouts. Cooking sprouts improves digestibility and safety while preserving most of their protein content.

Key Points

Variety Matters: The protein in 200 gm of boiled sprouts varies, with mung beans having 6-7g, chickpeas 14g, and lentils up to 18g.
Boiling Improves Safety: Cooking sprouts reduces the risk of foodborne bacteria like E. coli and Salmonella.
Protein Survives Cooking: Unlike some vitamins, the protein content of sprouts is not significantly harmed by boiling.
Pair for Complete Protein: Sprouts are not complete proteins on their own but become more complete when eaten with grains or nuts.
Enhanced Digestibility: Boiling breaks down some of the complex proteins, making them easier to digest and absorb.
Boosts Nutrient Absorption: The sprouting process increases the bioavailability of nutrients, making them easier for your body to absorb.

Protein Content by Sprout Type: A Detailed Breakdown

When asking, "How much protein is in 200 gm boiled sprouts?", the answer is not a single number, but a range that depends on the specific sprout variety. Mung bean sprouts, for instance, are a popular and common choice, but varieties like lentils and chickpeas offer a more substantial protein punch. Boiling them is a common practice that improves safety and digestibility.

Mung Bean Sprouts

For 200 grams of boiled mung bean sprouts, you can expect a moderate protein yield. Raw mung bean sprouts typically contain around 3-3.4 grams of protein per 100 grams, meaning 200 grams would provide 6-6.8 grams of protein. While boiling does not significantly destroy protein, it is worth noting that some water-soluble vitamins may be lost.

Lentil Sprouts

If you are seeking a more significant protein source from your sprouts, lentil sprouts are a superior choice. At approximately 9 grams of protein per 100 grams, 200 grams of boiled lentil sprouts contain a robust 18 grams of protein. This makes them an excellent option for vegetarians and vegans looking to boost their intake.

Chickpea Sprouts

Another great source of plant-based protein is chickpea sprouts. Per 100 grams, chickpea sprouts offer around 7 grams of protein. This means a 200-gram serving of boiled chickpea sprouts would contain an estimated 14 grams of protein, making them a hearty and filling addition to any meal.

The Effect of Boiling on Sprout Nutrients

Cooking sprouts by boiling them is a recommended practice to reduce the risk of foodborne illnesses from bacteria like E. coli and Salmonella. While boiling can lead to some loss of water-soluble nutrients, particularly Vitamin C, the protein content remains largely unaffected. The heat can also help to break down complex proteins, making them easier for your body to digest and absorb.

Benefits of Choosing Boiled Sprouts

Enhanced Digestibility: The cooking process can help to soften the tough fibers in sprouts, making them gentler on the digestive system for those with sensitive stomachs.
Reduced Antinutrients: Boiling can decrease the concentration of certain compounds known as antinutrients, which interfere with the body's ability to absorb vitamins and minerals.
Versatility in Cooking: Boiled sprouts can be easily incorporated into a variety of dishes, including salads, soups, and stir-fries.

Protein Comparison: 200 gm Boiled Sprouts vs. Other Foods

To put the protein content of boiled sprouts into perspective, here is a comparison with other common protein sources.


Food (200 gm)	Estimated Protein Content (g)	Source Type
Boiled Lentil Sprouts	18	Plant-based
Cooked Chicken Breast	~62	Animal-based
Boiled Chickpea Sprouts	14	Plant-based
Boiled Mung Bean Sprouts	6-7	Plant-based
Cooked Lentils	18	Plant-based
Tofu	~20	Plant-based
Two Large Eggs	~12	Animal-based

This table illustrates that while sprouts provide a solid source of plant-based protein, they are not necessarily a direct replacement for animal-based sources in terms of sheer quantity per gram. However, when paired with other plant-based proteins, they contribute significantly to overall daily intake.

Maximizing Your Sprout Protein Intake

Select High-Protein Varieties: Prioritize chickpea or lentil sprouts to get the most protein per serving.
Combine with Other Proteins: Pair sprouts with complete protein sources like quinoa, lentils, or nuts to create a more balanced amino acid profile.
Add to Diverse Meals: Mix boiled sprouts into salads, stir-fries, and wraps to increase the nutritional density of your meals.

Delicious Sprout Recipes

Sprout and Veggie Stir-fry: Lightly sauté boiled mung bean sprouts with bell peppers, onions, and carrots. Add a dash of soy sauce and sesame oil for flavor. This is a quick and nutrient-packed meal.
Hearty Sprout Salad: Combine boiled lentil sprouts with chopped tomatoes, cucumbers, and a zesty lemon-dill dressing. Top with some roasted peanuts for extra crunch and healthy fats.
Sprouted Lentil Soup: Add boiled lentil sprouts to a vegetable soup for a boost of protein and texture. This works well with hearty, winter-style soups.

Conclusion: A Versatile Protein Source

In summary, 200 gm of boiled sprouts provides a healthy dose of protein, with the exact amount dependent on the type. While mung bean sprouts offer a modest 6-7 grams, heartier lentil and chickpea varieties provide 14-18 grams, putting them on par with many other plant-based protein sources. Boiling improves their safety and digestibility, making them a simple and nutritious addition to any diet. By selecting the right variety and combining them with other foods, you can effectively use boiled sprouts to reach your daily protein goals.

For additional details on the benefits of sprouts and other plant-based protein, see this guide: Protein in Sprouts: 7 Health Benefits, Nutrition Value, and More.

Frequently Asked Questions

Boiling does not significantly reduce the protein content in sprouts. The heat can break down complex proteins, which may actually improve their digestibility and absorption by the body.

Among the common varieties, lentil and chickpea sprouts generally contain the highest protein content. Lentil sprouts can offer up to 9 grams of protein per 100 grams, while chickpea sprouts provide around 7 grams.

Yes, boiled sprouts are an excellent source of plant-based protein for vegetarians. Varieties like lentils and chickpeas offer substantial amounts, and when combined with other foods, they can contribute significantly to daily protein needs.

For most people, especially those with compromised immune systems, boiling sprouts is safer to reduce the risk of bacterial contamination. While raw sprouts retain more water-soluble vitamins, boiling can enhance digestibility and is a safer option.

While sprouts are a good protein source, they are generally not a complete protein source on their own, as they may be low in certain essential amino acids. It's best to combine them with other foods like grains or legumes to ensure a complete amino acid profile.

Yes, the protein content varies based on the type of seed or legume sprouted, not just the color. For example, lentil sprouts (brown or green) have more protein than mung bean sprouts (green).

To maximize protein intake, choose higher-protein varieties like lentils or chickpeas. Also, pair them with other protein-rich foods such as eggs, nuts, tofu, or quinoa to create a complete and more substantial protein-rich meal.