Nutritional Facts of How To Sprout Moong, Mung Beans, Calories in How To Sprout Moong, Mung Beans

by Tarla Dalal
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How many calories does One cup of Sprouted and Boiled Moong have?

One cup of Sprouted and Boiled Moong gives 256 calories. Out of which carbohydrates comprise 174 calories, proteins account for 74 calories and remaining calories come from fat which is 9 calories. One cup of Sprouted and Boiled Moong provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Sprouted and Boiled Moong recipeHealthy Mung Beans Sprouts is a time consuming recipe, but it’s truly worth trying due to the list of nutrients it possess. Here we bring to you how to sprout mung beans at home.

To make Sprouted Mung Beans at Home firstly you need to make perfect moong sprouts. For that soak the whole moong for about 6 hours in enough water. Then drain that water and place the soaked moong on a muslin cloth. Twist the muslin cloth and dab some water on it. Keep it in a warm place for 10 to 12 hours. Once the moong sprouts are ready, boil the measured quantity of water in a deep non-stick pan and add moong sprouts, salt and turmeric powder to it. Cook them on medium flame for 15 minutes with a lid covered on the pan. This is not only a convenient way but also a healthy method, because we cook it in just the required amount of water, to avoid nutrient loss.

If you do not have a muslin cloth to Sprout Mung Beans at Home, then you can place the soaked and drained sprouts on a strainer and keep them covered for 10 to 12 hours to sprout. In this procedure you might have to sprinkle some water twice in between and also toss them twice or thrice using a spoon.

Sprouting is a wonderful way to enhance the nutritional benefits of beans like moong, and it also adds to the flavour with a mild sweetness and pleasurable crunch. The process of Sprouting Moong at Home increases the nutrient value of most nutrients by 15 to 30%.  

You can enjoy these Mung Bean Sprouts at Homewith a sprinkle of some lemon juice and a dash of chilli powder. Alternatively you can add the Healthy Mung Bean Sprouts to a salad, or toss it with some salt and chilli powder to enjoy it as a snack. You can also cook it further and use it to make healthy recipes like subzis and parathas.

Is Sprouted Boiled Moong healthy?

Yes, Sprouted and Boiled Moong is healthy. Made up of only moong which is super healthy and lets see why.

Moong sprouts contain extra proteins: Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%, i.e., 100 gm of unsprouted moong contains 24.9 gm protein, but on sprouting it increases to 32 gm. The inactive enzymes present in the seeds also become active after sprouting, thereby enabling easier digestion and absorption. 

Moong sprouts are easy to digest and great for those on weight loss. So go ahead and add your moong sprouts to salad. Probably the best way to have them is add some salt and chilli powder and have it as your healthy snack during the day.

Here is a super way of having moong and you can try the Sukha Moong recipe. 

Sukha Moong
Sukha Moong

Sprouted and Boiled Moong is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

4. Phosphorous Phosphorous works closely with calcium to build bones. 

5. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

6. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

7. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.


How to burn 256 calories that come from Sprouted and Boiled Moong?

Walking (6 kmph) = 1 hr 17 mins

Running (11 kmph) = 26 mins

Cycling (30 kmph) = 34 mins       

Swimming (2 kmph) = 44 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per cup% Daily Values
Energy256 cal13%
Protein18.4 g33%
Carbohydrates43.5 g14%
Fiber12.8 g51%
Fat1 g2%
Cholesterol0 mg0%
Vitamin A72.1 mcg2%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C3.7 mg9%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)479.2 mcg240%
Calcium95.1 mg16%
Iron3.4 mg16%
Magnesium97.4 mg28%
Phosphorus249.9 mg42%
Sodium21.5 mg1%
Potassium646.3 mg14%
Zinc2.3 mg23%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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How To Sprout Moong, Mung Beans
 on 21 Dec 22 10:50 AM

To get 25g of protein, how much sprouted moong(in weights) one have to take. As 100g raw moong give 25g Protein but volume become 2x-3x when sprouted, so should it be taken the same amt 100g of sprouted moong to get 25g Protein or only 80g raw moong that is converted into sprouts should be taken according to 30% increase in protein level after sprouting.
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Tarla Dalal    Dear Swayam, Thank you for your feedback. You are correct that 100 grams of moong gives approx. 25 grams of protein. And it is also correct that after sprouting they become 3 times as mentioned in this recipe that 1 cup of raw moong yields 3 cups. Since we cannot exactly know how much protein increases on sprouting, it would not be incorrect to say that 80 to 85 grams of raw moong will give 25 grams of protein. ​Keep trying more recipes and sharing your feedback with us.
25 Dec 22 06:42 PM
How To Sprout Moong, Mung Beans
 on 28 Apr 22 10:35 AM

Plz confirm that 100gm of sprouted moong has how mich protein.. On top u have written 32gm and at bottom u are saying 18.5gm in 200gm moong.. Plzz Answer
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Tarla Dalal    Thank you for your feedback. 32 g of protein is an approximate value for 100 g of moong which are sprouted. 18.4 g of protein is the value for 1 cup of sprouted moong. Please keep reviewing recipes and articles you love.
05 May 22 08:58 AM
How To Sprout Moong, Mung Beans
 on 02 Aug 21 03:41 PM

please also confirm if 110grams of boiled mung has 18.5 gram of protein then 110 grams of sprouted mung has also 18.5 grams protein?
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Tarla Dalal    No, the protein content will differ in both. 18.4 gram of protein is available from a cup of sprouted moong. 1 cup is the standard cup available in the market which is 200 grams. However depending upon the density of the ingredient, the weight can vary with each ingredient.
02 Aug 21 03:49 PM
How To Sprout Moong, Mung Beans
 on 09 Nov 20 07:52 PM

How much is One cup? Please give us in terms of weight as they are available in different sizes
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Tarla Dalal    1 cup of sprouted moong will be approximately 110 to 120 grams.
10 Nov 20 01:30 PM
How To Sprout Moong, Mung Beans
 on 08 Oct 20 02:02 PM

Sprouting 25g of dry raw moong , how much sprouts I will get and how much protien it has
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Tarla Dalal    You get approximately 3 times the sprouts by volume as compared to raw mung. This will lend approximately 2 g of protein.
09 Oct 20 09:43 AM
How To Sprout Moong, Mung Beans
 on 22 Sep 20 04:40 PM

How much protein in 100 gm. Of boiled moong sprouts
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Tarla Dalal    We do not have the weight of 100 g of boiled moong sprouts, but 1 cup gives approx. 18.4 g of protein.
23 Sep 20 08:06 AM