Protein in Sprouts per 100 g: Moong, Lentil, Soya and Pea (IFCT 2017 and USDA)
"Protein in sprouts per 100 g" is a frequent food search in India, and the Indian food tables have no sprouted-pulse rows that we could find. This guide uses USDA FoodData Central for the sprouted foods it lists (moong, lentil, soybean, pea) and the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017) for the dry pulses, and says where there is no row at all (chana, matki, horse gram).
The short answer
Per 100 g, raw sprouted moong has 3.04 g of protein and 30 kcal in USDA FoodData Central, and boiled and drained moong sprouts 2.03 g and 21 kcal. Sprouted lentils have 8.96 g, sprouted peas 8.8 g and sprouted soybeans 13.1 g. Our reading: a bowl of moong sprouts is mostly water, so a bowl holds far less protein than the same bowl of dal or dry moong.
Sprouted foods with a row, ranked by protein per 100 g
Each row is one USDA FoodData Central SR Legacy row, per 100 g, as printed. Protein per 100 kcal is protein divided by calories times 100, our arithmetic.
| Sprouted food (USDA FDC row) | Protein per 100 g | Calories per 100 g | Protein per 100 kcal | Water per 100 g |
|---|---|---|---|---|
| Soybeans sprouted, raw (FDC 169284) | 13.1 g | 122 kcal | 10.7 g | 69.0 g |
| Lentils sprouted, raw (FDC 168427) | 8.96 g | 106 kcal | 8.5 g | 67.3 g |
| Peas sprouted, raw (FDC 170422) | 8.8 g | 124 kcal | 7.1 g | 62.3 g |
| Mung beans (moong) sprouted, raw (FDC 169957) | 3.04 g | 30 kcal | 10.1 g | 90.4 g |
| Mung beans (moong) sprouted, boiled and drained, no salt (FDC 169137) | 2.03 g | 21 kcal | 9.7 g | 93.4 g |
Dry pulse against sprouted pulse
The dry values are IFCT 2017 Table 1 rows (whole dry pulses); the sprouted values are the USDA rows above. They are different laboratories and varieties, so read the water column: it is most of the gap.
| Pulse | Dry whole (IFCT 2017) protein, water per 100 g | Sprouted raw (USDA) protein, water per 100 g |
|---|---|---|
| Moong (green gram) | 22.53 g protein, 9.95 g water (B011) | 3.04 g protein, 90.4 g water (FDC 169957) |
| Lentil (masoor) | 22.49 g protein, 9.20 g water (B014) | 8.96 g protein, 67.3 g water (FDC 168427) |
| Soybean | 35.58 g protein, 5.51 g water (B024) | 13.1 g protein, 69.0 g water (FDC 169284) |
| Pea | 20.43 g protein, 9.33 g water (B017) | 8.8 g protein, 62.3 g water (FDC 170422) |
Per 100 kcal, raw moong sprouts give 10.1 g of protein and dry whole moong 7.7 g, so per calorie the two are close; per 100 g they are not, because of the water.
Chana, matki and horse gram sprouts: no sprouted row
We found no sprouted row for these in IFCT 2017 or in USDA FoodData Central SR Legacy (searched 24 Oct 2026), so this page gives no sprout figure for them. Their dry whole pulses, from IFCT 2017 Table 1, are:
| Sprout people search for | Dry whole pulse, IFCT 2017 row | Protein per 100 g dry | Sprouted row |
|---|---|---|---|
| Chana sprouts | Bengal gram, whole (B002) | 18.77 g | none found in IFCT 2017 or USDA SR Legacy |
| Matki (moth bean) sprouts | Moth bean (B016) | 19.75 g | none found in IFCT 2017 or USDA SR Legacy |
| Horse gram (kulthi) sprouts | Horse gram, whole (B012) | 21.73 g | none found in IFCT 2017 or USDA SR Legacy |
Protein in a bowl of moong sprouts, with weights we chose
A bowl has no fixed weight, so weigh yours. Each figure is the USDA per-100 g value times the grams, divided by 100, to the nearest 0.1 g of protein and whole kcal.
| Moong sprouts, raw (weights are ours) | Protein | Calories |
|---|---|---|
| 50 g (FDC 169957) | 1.5 g | 15 kcal |
| 100 g (FDC 169957) | 3.0 g | 30 kcal |
| 150 g (FDC 169957) | 4.6 g | 45 kcal |
Another way to count is by the dry weight you start with, as our 7-day plan does with 60 g of dry whole moong, which is 13.5 g of protein by IFCT 2017 row B011; see the 7-day high-protein vegetarian plan.
What this page leaves out
- Any sprouted chana, matki, horse gram or mixed-sprout row: none found, so none given.
- How long the sprouts were grown or how they were soaked: the USDA rows do not say, and home sprouts differ, so weigh what you eat.
- Whether sprouting changes the nutrients in the food, absorption, digestion or any health outcome: the page lists table values and makes no such claim.
- A protein target: none is given.
For protein in the dry pulses and dals, see which dal has the most protein and protein in chana, rajma, lobia and soybean; for snacks and breakfast plates, see high-protein vegetarian snacks and high-protein vegetarian breakfasts; for other foods, see which vegetables have the most protein.
Log your sprouts by weight and see the day add up
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Join the NYUS waitlistFrequently asked questions
How much protein is in sprouts per 100 g?
It depends on the sprout. USDA FoodData Central lists raw sprouted mung beans (moong) at 3.04 g of protein and 30 kcal per 100 g, sprouted lentils at 8.96 g and 106 kcal, sprouted peas at 8.8 g and 124 kcal, and sprouted soybeans at 13.1 g and 122 kcal. Boiled and drained sprouted mung beans are 2.03 g and 21 kcal per 100 g.
Why is moong sprouts protein so much lower than dry moong?
Water. IFCT 2017 lists whole dry moong (B011) at 22.53 g of protein and 9.95 g of water per 100 g, while USDA lists raw sprouted mung beans at 3.04 g of protein and 90.4 g of water per 100 g, so per 100 g the sprouts are mostly water. Per 100 kcal the two are close: 10.1 g for the sprouts and 7.7 g for dry moong, by our arithmetic.
How much protein is in chana or matki sprouts?
We found no sprouted chana, matki (moth bean) or horse gram row in IFCT 2017 or in USDA FoodData Central SR Legacy, so we give no sprout figure for them. The dry whole pulses are 18.77 g of protein per 100 g for Bengal gram (B002), 19.75 g for moth bean (B016) and 21.73 g for horse gram (B012) in IFCT 2017; a sprout holds water, so it will be lower per 100 g, and the pack or your own weighing is the better source.
How much protein do I need each day?
We have not looked up a protein target for any age or condition, so this guide gives none and makes no claim about health or muscle. It lists the protein in the food as printed in the tables. Ask a doctor or registered dietitian what amount is right for you.
Sources
- USDA FoodData Central, SR Legacy, per 100 g, opened 24 Oct 2026: FDC 169957 (Mung beans, mature seeds, sprouted, raw), FDC 169137 (Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt), FDC 168427 (Lentils, sprouted, raw), FDC 169284 (Soybeans, mature seeds, sprouted, raw) and FDC 170422 (Peas, mature seeds, sprouted, raw).
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), protein, moisture and energy (kJ divided by 4.184) per 100 g, whole dry pulses: green gram B011, Bengal gram B002, horse gram B012 (PDF page 42) and lentil whole brown B014, soybean brown B024, peas dry B017, moth bean B016 (PDF page 43).
The protein per 100 kcal figures, the bowl servings and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study.