Moong Sprouts: Calories, Nutrition and Health Benefits
Nature's detox powerhouse - low-calorie, nutrient-dense sprouted mung beans packed with protein, fiber, and living enzymes for optimal health.
Quick Nutrition Facts
Per 100g Moong Sprouts (1 cup)
| Nutrient | Amount |
|---|---|
| Calories | 30 kcal |
| Protein | 3g |
| Carbohydrates | 6g |
| Fiber | 2g |
| Sugars | 4g |
| Fat | 0.2g |
| Vitamin C | 13.2mg |
| Folate | 61mcg |
| Iron | 0.9mg |
| Vitamin K | 33mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sprouting mung beans increases vitamin C by 600%, improves protein digestibility by 15-20%, and activates enzymes that aid nutrient absorption. The low calorie density (30 kcal/100g) makes moong sprouts perfect for weight loss without compromising nutrition.
Myth Busters
MYTH #1: Moong Sprouts Are Too Low in Protein
TRUTH: While 3g per 100g seems modest, sprouting increases protein bioavailability by 15-20%, making it more efficiently absorbed than many cooked legumes. For vegetarians, 100-150g provides 3-4.5g highly digestible protein with minimal calories.
MYTH #2: Raw Sprouts Are Always Unsafe
TRUTH: Properly sprouted and rinsed moong sprouts are generally safe. Risk exists if contaminated during production. Steam for 30 seconds if immunocompromised or pregnant; otherwise, consume fresh sprouts within 2-3 days from refrigerated storage.
MYTH #3: Sprouts Cause Bloating and Gas
TRUTH: Raw sprouts may cause bloating in sensitive individuals due to oligosaccharides. Lightly steaming or stir-frying breaks down these compounds while retaining most nutrients. Gradual introduction (start with 50g) helps digestive adaptation.
MYTH #4: Moong Sprouts Have No Carbs
TRUTH: Moong sprouts contain 6g carbs per 100g, but with low glycemic index (25) and 2g fiber, they don't spike blood sugar. The resistant starch and fiber slow glucose absorption, making them diabetes-friendly despite containing carbs.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 30 calories per 100g, high fiber (2g) promotes satiety, nutrient-dense. Consume 100-150g daily as salads, stir-fry, or soups. |
| Muscle Gain |  | Low protein (3g) and calories make it insufficient as primary protein. Best as side dish; pair with high-protein foods like paneer or chicken. |
| Diabetes Management | | Very low GI (25), minimal carbs (6g), high fiber stabilizes blood sugar. Excellent diabetes-friendly food. Consume 100g daily. |
| PCOS Management | | Low glycemic load, fiber improves insulin sensitivity, antioxidants reduce inflammation. Ideal for PCOS. Include 100-150g daily. |
| Pregnancy Nutrition |  | Rich in folate (61mcg) for fetal development, iron for hemoglobin, vitamin K for bone health. Steam sprouts for safety; 75-100g daily. |
| Viral/Flu Recovery | | Vitamin C (13.2mg) boosts immunity, enzymes aid digestion during illness, easy-to-digest protein supports recovery. Consume lightly steamed, 75-100g daily. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Moong Sprouts
Understanding how moong sprouts affect your blood glucose reveals why they're a superfood for diabetes and weight management.
Typical Glucose Response Curve
*Moong sprouts have very low glycemic impact (GI: 25). Individual responses may vary. Not medical advice.*
Optimal Moong Sprout Combinations
Pairing moong sprouts with healthy fats and acids enhances nutrient absorption:
- 🍋 Lemon juice - Vitamin C enhances iron absorption by 300%
- 🥑 Avocado or nuts - Healthy fats improve vitamin K and E absorption
- 🌶 Spices (turmeric, black pepper) - Anti-inflammatory compounds boost bioavailability
- 🥗 Mixed vegetables (tomato, cucumber, onion) - Adds variety, fiber, and antioxidants
These combinations create nutrient-dense, low-calorie meals perfect for detox and weight loss.
Cultural Significance
Moong sprouts have been cultivated in India for over 3,500 years, originating from mung bean farming in ancient India.
In India:
- Ayurvedic medicine uses moong sprouts for detoxification and digestive healing
- Traditional breakfast food across North and South India (sprouts chaat, sundal)
- Part of sattvic diet for mental clarity and spiritual wellness
- Regional variations: Maharashtra's usal, Karnataka's kosambari, Gujarat's chundal
- Modern adaptation: health food staple in weight loss and diabetes diets
Global Impact:
- Mung beans cultivated in Asia for 4,000+ years
- Major crop in India, China, Southeast Asia (70% global production)
- Growing popularity in Western health food markets
- Sustainable protein source with low environmental impact
Compare & Substitute
Moong Sprouts vs Similar Sprouts & Greens (Per 100g)
| Nutrient | 🌱 Moong Sprouts | 🌱 Alfalfa Sprouts | 🥬 Spinach (Raw) | 🥒 Cucumber |
|---|---|---|---|---|
| Calories | 30 kcal | 23 kcal | 23 kcal | 15 kcal |
| Carbs | 6g | 2.1g | 3.6g | 3.6g |
| Fiber | 2g | 1.9g | 2.2g | 0.5g |
| Protein | 3g | 4g | 2.9g | 0.7g |
| Fat | 0.2g | 0.7g | 0.4g | 0.1g |
| Vitamin C | 13.2mg | 8.2mg | 28.1mg | 2.8mg |
| Folate | 61mcg | 36mcg | 194mcg | 7mcg |
| Iron | 0.9mg | 0.96mg | 2.7mg | 0.3mg |
| Best For | Weight loss, diabetes, detox | High protein, low calorie | Iron, folate-rich | Hydration, very low calorie |
Frequently Asked Questions
Are moong sprouts good for weight loss?
Yes, moong sprouts are one of the best foods for weight loss. With only 30 calories per 100g and 2g fiber, they provide high satiety with minimal calories. The protein (3g) helps preserve muscle mass during calorie deficit.
Best practices: Consume 100-150g daily as breakfast salads or mid-meal snacks, add lemon juice and spices for flavor without calories, combine with vegetables for volume, avoid high-calorie dressings.
Can diabetics eat moong sprouts?
Absolutely. Moong sprouts are ideal for diabetics with very low glycemic index (25), minimal carbs (6g per 100g), and high fiber that slows glucose absorption.
Tips for diabetics:
- Consume 100g daily raw or lightly steamed
- Best timing: breakfast or lunch for sustained energy
- Pair with protein (paneer, eggs) for complete meals
- Avoid sugary dressings; use lemon, herbs, spices
- Monitor blood sugar to confirm individual response
Raw sprouts provide maximum enzyme activity that aids digestion and nutrient absorption.
How much protein is in moong sprouts?
Moong sprouts contain 3g of protein per 100g. While modest in quantity, sprouting increases protein bioavailability by 15-20% compared to unsprouted mung beans, making it highly digestible plant-based protein.
For high-protein needs, consume 150-200g daily and combine with other protein sources like nuts, paneer, tofu, or legumes for complete amino acid profile.
What are the main health benefits of moong sprouts?
Key Benefits:
- Weight Loss: Only 30 calories per 100g with high satiety
- Detoxification: Enzymes support liver function and toxin elimination
- Blood Sugar Control: Low GI (25) stabilizes glucose levels
- Digestive Health: Living enzymes and fiber improve gut function
- Immunity Boost: Vitamin C (13.2mg) strengthens immune response
- Anti-Aging: Antioxidants (flavonoids, phenolic acids) reduce oxidative stress
When is the best time to eat moong sprouts?
Depends on your goal:
- Weight Loss: Breakfast or mid-morning snack for sustained satiety.
- Detox: Early morning on empty stomach with warm lemon water.
- Diabetes: Breakfast or lunch to leverage low glycemic impact.
- General Health: Any meal; avoid raw sprouts at night if digestion is sensitive.
IMPORTANT NOTE
Pregnant women, elderly, or immunocompromised individuals should steam sprouts for 30-60 seconds to reduce bacterial risk.
Should I eat moong sprouts raw or cooked?
Both have unique benefits - choose based on digestive tolerance and safety needs:
Raw Moong Sprouts:
- Maximum enzyme activity for digestion
- Highest vitamin C content (heat-sensitive)
- Crisp texture for salads
- Better for detox and weight loss
- May cause bloating in sensitive individuals
Lightly Steamed/Stir-Fried:
- Easier to digest (breaks down oligosaccharides)
- Safer for pregnancy, elderly, immunocompromised
- Retains 80-90% of nutrients with 30-60 second steaming
- Reduces bloating and gas
Recommendation: If no digestive issues, consume raw. If bloating occurs or safety is priority, lightly steam for 30 seconds.
How long do moong sprouts last in the refrigerator?
Fresh moong sprouts last 2-3 days when stored properly in the refrigerator (4°C or below).
Storage tips:
- Rinse thoroughly before storing
- Store in breathable container or perforated bag
- Keep in vegetable crisper drawer
- Avoid moisture buildup (promotes bacterial growth)
- Discard if slimy, smelly, or discolored
Best practice: Buy or sprout small batches for freshness; consume within 48 hours for maximum nutrient retention and safety.
Can I sprout moong beans at home?
Yes, home sprouting is easy, cost-effective, and ensures freshness.
Simple sprouting method:
- Soak: Rinse 1/2 cup moong beans, soak in water for 8-12 hours
- Drain: Rinse thoroughly and drain water completely
- Sprout: Place in breathable container, cover with cloth, keep in dark place
- Rinse: Rinse 2-3 times daily for 2-3 days until sprouts appear (1-2 cm tails)
- Store: Refrigerate and consume within 2-3 days
Tips: Use clean water and containers to prevent contamination; ensure good air circulation; avoid direct sunlight during sprouting.
