Calories in a Cup of Moong and Other Sprouts

By NYUS Inc. · Published 28 October 2026

Moong sprouts, sprouted lentils, peas, soybeans and wheat each have a cup, half-cup or sprout-count weight printed on their SR Legacy record page. This guide gives ten sprouted-seed records from the SR Legacy table of USDA FoodData Central (raw, boiled and stir-fried moong sprouts, sprouted lentils, peas, soybeans raw and steamed, kidney beans, navy beans and sprouted wheat), with the portion weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints per 100 g only and has no cup weights, and has no sprouted rows, so this page uses SR Legacy only. Protein per 100 g, and where there is no row at all, is in our protein in sprouts guide.

The short answer

By the SR Legacy records, 1 cup of raw moong sprouts (104 g) is 31.2 kcal, 1 cup of boiled moong sprouts (124 g) 26.0 kcal and 1 cup of sprouted lentils (77 g) 81.6 kcal. Our reading: the same moong sprouts differ by preparation in the records, so a cup of the stir-fried record (124 g) is 62.0 kcal against 31.2 kcal for the raw record (104 g) and 26.0 kcal for the boiled record (124 g).

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Only the cup, half-cup, package and sprout-count portions are listed; each record also prints 100 g.

The sums: 169957 30 × 104 / 100 = 31.2, so 31.2 kcal; 169957 30 × 340 / 100 = 102, so 102.0 kcal; 169137 21 × 124 / 100 = 26.04, so 26.0 kcal; 169138 50 × 124 / 100 = 62, so 62.0 kcal; 168427 106 × 77 / 100 = 81.62, so 81.6 kcal; 170422 124 × 120 / 100 = 148.8, so 148.8 kcal; 169284 122 × 35 / 100 = 42.7, so 42.7 kcal; 169284 122 × 10 / 100 = 12.2, so 12.2 kcal; 168460 81 × 94 / 100 = 76.14, so 76.1 kcal; 169213 29 × 184 / 100 = 53.36, so 53.4 kcal; 169139 67 × 104 / 100 = 69.68, so 69.7 kcal; 169725 198 × 108 / 100 = 213.84, so 213.8 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 169725 (sprouted wheat) 198, 170422 (sprouted peas) 124, 169284 (raw soybean sprouts) 122, 168427 (sprouted lentils) 106, 168460 (steamed soybean sprouts) 81, 169139 (navy bean sprouts) 67, 169138 (stir-fried moong sprouts) 50, 169957 (raw moong sprouts) 30, 169213 (kidney bean (rajma) sprouts) 29, 169137 (boiled moong sprouts) 21.
• Protein per 100 g, the five highest: 169284 (raw soybean sprouts) 13.1 g, 168427 (sprouted lentils) 8.96 g, 170422 (sprouted peas) 8.8 g, 168460 (steamed soybean sprouts) 8.47 g, 169725 (sprouted wheat) 7.49 g.
• Raw, boiled and stir-fried moong sprouts are three records: SR Legacy 169957 (raw) prints 30 kcal per 100 g, 169137 (boiled, drained, without salt) 21 kcal and 169138 (stir-fried) 50 kcal. The printed cups are 104 g, 124 g and 124 g, 31.2, 26.0 and 62.0 kcal.
• The printed cup is not a fixed weight: the records that print a full cup give 168427 (sprouted lentils) 77 g, 168460 (steamed soybean sprouts) 94 g, 169957 (raw moong sprouts) 104 g, 169139 (navy bean sprouts) 104 g, 169725 (sprouted wheat) 108 g, 170422 (sprouted peas) 120 g, 169137 (boiled moong sprouts) 124 g, 169138 (stir-fried moong sprouts) 124 g, 169213 (kidney bean (rajma) sprouts) 184 g. A cup of kidney bean sprouts is 53.4 kcal and a cup of sprouted wheat 213.8 kcal.
• Soybean sprouts are printed per half cup: SR Legacy 169284 prints 0.5 cup as 35 g, 42.7 kcal, and 10 sprouts as 10 g, 12.2 kcal; the steamed record 168460 prints 1 cup as 94 g, 76.1 kcal.

Why these are reference rows, not your bowl

• Names are the records'. We do not say that sprouts from a vendor, a home jar or a shop pack match any record, and the record names are used exactly as printed. "Stir-fried" is the dataset's name for a record; it is not a home tadka or masala sprouts.
• No row for chana or matki. The SR Legacy sprouted list we read has no sprouted chickpea (chana), moth bean (matki) or horse gram record, so the page gives no figure for them and none should be inferred from the records above.
• Every portion here is printed. No cup, half-cup, package or sprout-count weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 50 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy and carbohydrate of all ten records "Calculated" and the kJ line "Calculated" on 169957 and 170422 only; protein and fat carry no note on any of the ten. They are USDA values, not our measurements.
• For a packaged product, the pack wins. This page uses no pack labels.

How to log it so the numbers hold

• Log by weight. 50 g of raw moong sprouts (our example weight, not a dataset value) on SR Legacy 169957 is 30 × 50 / 100 = 15, so 15.0 kcal.
• Pick the preparation the record names. Raw, boiled and stir-fried moong sprouts are different rows: the same cup weight would not give the same calories.
• Oil and masala are separate. The oil you cook them in is in our spoon guide.
• Do not mix datasets inside one day. If you log sprouts from SR Legacy, keep to that record for the same dish.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target, and any claim about what sprouts do to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Chana, matki and horse gram sprouts, and any shop or home-sprouted product: no record used here.
• Other sprout records in the SR Legacy list are left out, for example sprouted lentils stir-fried (168428), sprouted peas boiled (170423), sprouted soybeans stir-fried (168461) and sprouted pinto beans (170086), plus the with-salt, boiled and canned variants and alfalfa and radish sprouts.
• Cooked dals, rajma and chole are in our cooked dal guide.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 169957 (Mung beans, mature seeds, sprouted, raw): Energy 30 kcal (126 kJ), protein 3.04 g, total fat 0.18 g, carbohydrate 5.94 g per 100 g; portions used: 1 cup 104 g, 1 package (12 oz) 340 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169137 (Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt): Energy 21 kcal (88 kJ), protein 2.03 g, total fat 0.09 g, carbohydrate 4.19 g per 100 g; portions used: 1 cup 124 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169138 (Mung beans, mature seeds, sprouted, cooked, stir-fried): Energy 50 kcal (209 kJ), protein 4.3 g, total fat 0.21 g, carbohydrate 10.6 g per 100 g; portions used: 1 cup 124 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168427 (Lentils, sprouted, raw): Energy 106 kcal (444 kJ), protein 8.96 g, total fat 0.55 g, carbohydrate 22.1 g per 100 g; portions used: 1 cup 77 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170422 (Peas, mature seeds, sprouted, raw): Energy 124 kcal (519 kJ), protein 8.8 g, total fat 0.68 g, carbohydrate 27.1 g per 100 g; portions used: 1 cup 120 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169284 (Soybeans, mature seeds, sprouted, raw): Energy 122 kcal (510 kJ), protein 13.1 g, total fat 6.7 g, carbohydrate 9.57 g per 100 g; portions used: 0.5 cup 35 g, 10 sprouts 10 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168460 (Soybeans, mature seeds, sprouted, cooked, steamed): Energy 81 kcal (339 kJ), protein 8.47 g, total fat 4.45 g, carbohydrate 6.53 g per 100 g; portions used: 1 cup 94 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169213 (Beans, kidney, mature seeds, sprouted, raw): Energy 29 kcal (121 kJ), protein 4.2 g, total fat 0.5 g, carbohydrate 4.1 g per 100 g; portions used: 1 cup 184 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169139 (Beans, navy, mature seeds, sprouted, raw): Energy 67 kcal (280 kJ), protein 6.15 g, total fat 0.7 g, carbohydrate 13 g per 100 g; portions used: 1 cup 104 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169725 (Wheat, sprouted): Energy 198 kcal (828 kJ), protein 7.49 g, total fat 1.27 g, carbohydrate 42.5 g per 100 g; portions used: 1 cup 108 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): per 100 g edible portion only; not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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