Is Green Gram Low Carb? Decoding the Nutritional Facts

November 29, 2025 •

3 min read

With a 1-cup serving of cooked mung beans containing 38.8 grams of carbohydrates, it's a common question for dieters: Is green gram low carb? The answer isn't a simple yes or no, as its carb content and impact on your diet can vary significantly depending on preparation methods.

Quick Summary

Green gram's carb content varies by form; cooked whole beans have a moderate amount, while sprouted versions are significantly lower in net carbs and more suitable for stricter low-carb plans.

Key Points

Moderate Carbs in Cooked Green Gram: One cup of cooked green gram has around 38.8g of total carbs, but a significant portion is dietary fiber.
Sprouting Reduces Net Carbs: The sprouting process dramatically lowers the net carb count of green gram, making it ideal for low-carb and keto diets.
Nutrient-Dense Legume: Green gram is a good source of plant-based protein, fiber, vitamins, and minerals.
Low Glycemic Index: Its low GI helps regulate blood sugar levels, which is beneficial for metabolic health.
Versatile for Low-Carb Cooking: Sprouted green gram can be used in salads, stir-fries, and crepes for delicious, low-carb meal options.
Higher Net Carbs Than Keto-Friendly Vegetables: Compared to non-starchy vegetables, even cooked green gram has a higher net carb load, requiring portion control for stricter diets.

Understanding Green Gram Carbohydrates

Green gram, also known as mung bean, is a nutrient-dense legume cherished in many cultures for its versatility and health benefits. However, those on carbohydrate-restricted diets, such as keto, often question its suitability. The carbohydrate profile of green gram depends heavily on its state: dried, cooked, or sprouted.

A single cup (202g) of boiled green gram contains approximately 38.8 grams of total carbohydrates, including about 15.4 grams of dietary fiber. For those tracking carbs, 'net carbs' are key, calculated by subtracting fiber from total carbohydrates. This means a cup of cooked green gram has approximately 23.4 grams of net carbs, which might be manageable for some low-carb diets.

The Carb Advantage of Sprouting

Sprouting green gram significantly lowers its carbohydrate content. The germination process uses the bean's stored carbs, resulting in fewer total and net carbs. A 100-gram serving of mung bean sprouts has roughly 5.94 grams of carbohydrates, making them much more suitable for keto and very low-carb diets than cooked beans. Sprouted mung beans also offer more antioxidants and improved digestibility.

Green Gram vs. Other Common Legumes

Comparing green gram to other legumes helps understand its place in a low-carb diet. While most legumes are carb-rich, their fiber content and glycemic impact differ. Green gram has a low glycemic index, which helps prevent sharp blood sugar increases.


Legume (100g, cooked)	Total Carbs	Dietary Fiber	Net Carbs	Protein
Green Gram (Mung Bean)	18g	8g	10g	7g
Lentils	20g	8g	12g	9g
Chickpeas (Garbanzo)	25g	8g	17g	8g
Black Beans	20g	8g	12g	8g

Note: Nutritional values can vary based on preparation and data source. The figures above are approximate for comparison.

Green gram typically has lower total and net carbs than popular legumes like chickpeas and lentils, making it a better option for those monitoring carb intake.

Incorporating Green Gram into a Low-Carb Plan

Cooked green gram can fit into a moderate low-carb plan with careful portion control. For stricter diets, sprouted green gram is preferable. Here are some ways to include it:

Sprouted Green Gram Salad: A low-carb option using sprouted green gram with other vegetables and a light dressing.
Moong Dal Soup: A light, digestible soup made from split green gram and vegetables, offering fiber and fullness.
Green Gram Crepes (Cheela): Savory crepes made from sprouted and ground green gram, a nutritious breakfast idea.
Stir-fried Sprouts: A quick, crunchy side dish made by stir-frying sprouted green gram with low-carb vegetables.

Additional Health Benefits

Green gram is rich in plant-based protein, beneficial for vegetarians and vegans. Its high fiber aids digestion and satiety, potentially supporting weight management. It also provides essential vitamins and minerals like folate, magnesium, and potassium.

Conclusion

While cooked green gram contains complex carbs and isn't as low-carb as vegetables, its high fiber content results in a more moderate net carb count. Sprouted green gram is the low-carb leader, with significantly fewer net carbs, making it suitable even for strict keto diets. By considering preparation methods, you can determine if green gram fits your low-carb plan and enjoy its many health benefits. For more information on legumes, the Wikipedia article on Mung beans is a useful resource.

Frequently Asked Questions

Whole, cooked green gram is too high in carbs for a strict keto diet. However, sprouted green gram is significantly lower in net carbs and can be included in small portions on a keto diet.

A cup of cooked green gram has moderate carbs, while the same amount of sprouted green gram has much lower net carbs due to the sprouting process consuming some carbohydrates.

Yes, its high protein and fiber content can promote a feeling of fullness, which aids in weight management and can be beneficial for those on a calorie-controlled, low-carb diet.

To calculate net carbs, you subtract the dietary fiber from the total carbohydrates. For a cup of cooked green gram, subtract the ~15.4g of fiber from ~38.8g of total carbs for a net carb count of ~23.4g.

Yes, green gram is an excellent source of plant-based protein, with approximately 14.2 grams of protein per cup of cooked beans.

While some legumes can cause bloating, the carbohydrates in mung beans are generally considered easier to digest, which may result in less flatulence compared to other legumes.

The most effective method is sprouting the beans, as it substantially reduces the net carbohydrate content. Sprouted green gram can be eaten raw in salads or lightly cooked.