Understanding Your Plate: How much protein in 100g of boiled green gram sprouts?

November 7, 2025 •

4 min read

Boiled green gram sprouts are celebrated for their impressive nutritional profile, and according to data from sources like Nutritionix and University Hospitals, 100 grams contain approximately 2.5 to 3 grams of protein. While this may seem lower than unsprouted beans by weight, the sprouting process significantly enhances nutrient bioavailability and aids in digestion. This low-calorie, high-fiber food is a powerhouse addition to any healthy nutrition diet.

Quick Summary

Boiled green gram sprouts typically contain around 2.5 to 3 grams of protein per 100g serving. While primarily known for its high fiber and vitamin content, sprouting and boiling also increase nutrient absorption and improve digestibility, making it an excellent part of a balanced diet.

Key Points

Modest Protein Source: 100g of boiled green gram sprouts provides approximately 2.5-3g of protein, making it a supplemental, not primary, protein source in a meal.
Enhanced Digestibility: Sprouting reduces anti-nutrients and makes the sprouts easier to digest than raw green gram.
Packed with Fiber: A 100g serving is rich in dietary fiber, which aids digestion and promotes satiety for weight management.
Vitamin and Mineral Boost: The sprouting process increases levels of vitamins C, A, and folate, as well as minerals like iron, magnesium, and potassium.
Low in Calories: With only about 26-30 kcal per 100g, these sprouts are a perfect addition for those on a calorie-controlled diet.
Safe Preparation: Boiling sprouts is the safest way to consume them, as it eliminates potential bacterial contamination and makes nutrients more accessible.
Cardiovascular Benefits: The fiber and minerals in green gram sprouts help in regulating blood pressure and lowering cholesterol, contributing to better heart health.

The Protein Puzzle: Boiled vs. Raw and Sprouted

Understanding the protein content of green gram sprouts requires looking at different stages of preparation. Raw, unsprouted green gram (mung beans) has a higher protein concentration by weight than its sprouted, boiled counterpart. However, sprouting and boiling change the overall nutritional profile in beneficial ways. When green gram is sprouted, it absorbs water, which increases its overall volume and weight. The protein content per gram is therefore diluted, but the total protein in the whole volume of beans remains high, and its bioavailability is enhanced. Furthermore, boiling adds even more water, further decreasing the protein density per 100g.

For 100g of boiled green gram sprouts, the protein content typically falls in the range of 2.5 to 3 grams. This makes it a modest, yet valuable, source of plant-based protein. The key takeaway is not to compare the grams per 100g directly with dried beans, but to appreciate the entire nutritional benefit that the sprouted form provides, especially its enhanced digestibility.

A Complete Nutritional Snapshot of Green Gram Sprouts

Beyond protein, boiled green gram sprouts offer a rich array of other essential nutrients. This makes them a more holistic choice for a healthy diet, far surpassing a single macronutrient metric. The sprouting process increases levels of key vitamins and other beneficial compounds.

Key Nutrients in 100g of Boiled Green Gram Sprouts

Dietary Fiber: A single serving provides valuable dietary fiber, which is essential for digestive health, promoting regular bowel movements and contributing to a feeling of fullness. This makes it beneficial for weight management.
Vitamins: Sprouting substantially increases the vitamin content, including vitamins C, A, and several B-complex vitamins, such as folate. Folate is particularly important for DNA synthesis and repair.
Minerals: Sprouts are a good source of minerals like iron, potassium, magnesium, and zinc. These minerals are vital for everything from blood cell production and nerve function to boosting immunity.
Antioxidants: Sprouting activates enzymes that increase the levels of antioxidants, which help protect the body's cells from oxidative stress and inflammation.
Low in Calories: With approximately 26-30 kcal per 100g, boiled green gram sprouts are an extremely low-calorie food, making them an excellent choice for those managing their weight.

The Health Benefits of Incorporating Boiled Green Gram Sprouts

Adding these nutrient-dense sprouts to your diet offers several potential health advantages. Their combination of protein, fiber, and micronutrients supports various bodily functions.

Improved Digestion: The presence of enzymes and fiber makes sprouted and boiled mung beans easier to digest compared to their unsprouted counterparts. They can reduce symptoms like bloating and aid in overall gut health.
Blood Sugar Regulation: Green gram has a low glycemic index, and its high fiber content helps regulate blood sugar levels by slowing the release of glucose into the bloodstream.
Weight Management: The combination of high fiber and low calories helps you feel full longer, reducing overall calorie intake and supporting weight loss goals.
Enhanced Heart Health: The potassium and magnesium content helps regulate blood pressure, while the fiber helps lower cholesterol levels, both of which are crucial for cardiovascular health.
Boosted Immunity: The generous vitamin C content, particularly enhanced during sprouting, strengthens the immune system and protects against infections.

Comparison: Boiled Green Gram Sprouts vs. Other Legumes

To put the protein content into perspective, let's compare 100g of boiled green gram sprouts with other common boiled legumes. This demonstrates how it fits into a varied plant-based diet.


Legume (Boiled)	Protein per 100g (approx.)	Notes on Nutrition
Green Gram Sprouts	2.5-3g	Very low calorie, high fiber, high in vitamin C and folate post-sprouting.
Lentils	8.8g	A much higher protein source by weight, also rich in fiber, iron, and folate.
Chickpeas	7.6g	Another great protein source, versatile in many dishes.
Soybeans	10.6g	The highest protein source among these options, rich in all essential amino acids.

This comparison shows that while green gram sprouts are not the highest protein legume by weight, they offer a unique and valuable nutritional profile, especially when considering the boost in vitamins and digestibility from sprouting. Combining various legumes in your diet ensures a wide range of nutrients and a balanced intake of protein.

Cooking vs. Raw Sprouts: Which is Better?

There is a debate about consuming sprouts raw versus cooked. While some prefer raw sprouts for their crunchiness and to maximize vitamin content, there are safety and digestibility concerns.

Digestibility: Cooking sprouts slightly, for example by boiling or blanching, can make them easier to digest by deactivating certain anti-nutrients and making protein more accessible.
Food Safety: Raw sprouts are grown in warm, humid conditions that can foster the growth of bacteria like E. coli and Salmonella. Boiling them for a few minutes is the safest way to consume them, especially for those with compromised immune systems, children, and pregnant women.
Nutrient Retention: Although some nutrients, particularly water-soluble vitamin C, can be lost during boiling, sprouting itself increases many vitamin levels to begin with. The benefits of enhanced digestibility and safety often outweigh the minor nutrient loss for cooked sprouts.

Conclusion

While the answer to how much protein in 100g of boiled green gram sprouts? is a modest 2.5 to 3 grams, this simple number doesn't tell the whole story. Boiled green gram sprouts are a nutritional powerhouse, offering much more than just protein. They are an excellent source of dietary fiber, vitamins, and minerals, with the added benefit of being low in calories and easy to digest. Including them in your diet, whether in salads, stir-fries, or soups, provides a range of health benefits from improved digestion to better heart health. For a safe and easily digestible meal, boiling is a highly recommended preparation method.

For more detailed nutritional information on sprouted mung beans, you can consult databases such as those provided by the US Department of Agriculture.

Frequently Asked Questions

No, boiling does not reduce the total amount of protein. However, because sprouts absorb water when boiled, the protein concentration per 100 grams is diluted compared to raw, unsprouted beans.

Boiled green gram sprouts are often considered safer and healthier. Boiling eliminates potential bacteria like E. coli and Salmonella that can grow in the warm, humid sprouting environment. It also improves digestibility by reducing anti-nutrients.

While 3 grams is not a high amount, it contributes to your daily protein intake. Green gram sprouts are a valuable part of a balanced diet, offering a good nutritional profile in addition to their protein content. For higher protein intake, combine them with other sources like lentils or chickpeas.

Yes, green gram sprouts can aid in weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied for longer, reducing overall calorie consumption.

The sprouting process increases the availability of enzymes and reduces anti-nutrients, making the sprouts easier to digest. The high fiber content also promotes healthy bowel function.

Yes, it is generally safe and beneficial to eat a moderate amount of boiled green gram sprouts daily. They provide a range of essential nutrients and contribute to a healthy, balanced diet.

Boiled green gram sprouts are rich in vitamins C and A, B-complex vitamins (including folate), and minerals like iron, magnesium, potassium, and zinc.