Calories in Moong sprouts: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of moong sprouts (1 katori raw, about 100 g) has 30 kcal, with 3 g protein, 5.9 g carbohydrate and 0.2 g fat. Per 100 g it comes to 30 kcal. That is 10 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 30 kcal | 30 kcal |
| Protein | 3 g | 3 g |
| Carbohydrate | 5.9 g | 5.9 g |
| Fat | 0.2 g | 0.2 g |
| Fibre | 1.8 g | 1.8 g |
Serving: 1 katori raw, about 100 g. Source below, checked 13 October 2026.
What one serving looks like
About 100 g of raw moong sprouts is a generous handful, the size of a small cupped hand.
Where it fits in a 1,200 to 1,600 kcal day
At 30 kcal, one serving is about 2 percent of a 1,600 kcal day and about 3 percent of a 1,200 kcal day. Sprouts are an easy way to add protein and fibre for very few calories. Add them to a salad, poha or a chilla filling.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If your gut is sensitive, see the IBS foods guide for Indian kitchens. Similar foods: Soya chunks, Moong dal and Punjabi kadhi.
How cooking changes the number
Steaming them lightly makes them easier to digest. Fried or masala sprouts street style add oil and change the number.
A swap to try
Try Roasted chana. Roasted chana gives a similar crunch and keeps for days in a tin. Roasted chana (1 handful, about 30 g) comes to 113 kcal, which is 83 kcal more than 30 for moong sprouts, but it brings something different to the plate.
Who might want to watch it
Raw sprouts carry a food safety risk, so wash them well and steam them if you are pregnant, elderly or have a weak stomach.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Roasted chana | 1 handful, about 30 g | 113 | 6.1 g |
| Soya chunks | 30 g dry, about 1 small katori cooked | 98 | 15.4 g |
| Moong dal | 1 katori, about 150 g | 125 | 6.1 g |
| Punjabi kadhi | 1 katori, about 150 g | 126 | 4.7 g |
| Toor dal tadka | 1 katori, about 150 g | 128 | 5.7 g |
| Sambar | 1 katori, about 150 g | 129 | 6.5 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Mung beans, mature seeds, sprouted, raw, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169957
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
