Sprouts Protein per 100g: Moong vs Chana vs Mixed Sprouts

Sprouts are a favorite low-calorie, high-fiber addition to Indian diets, but their protein content is often overstated in casual fitness advice.

Sprouts Nutrition (Per 100g, Raw)

Type	Protein	Calories	Fiber
Moong sprouts	~7g	~30 kcal	~4g
Chana sprouts	~8-9g	~50-55 kcal	~5g
Mixed sprouts	~7-8g	~35-45 kcal	~4-5g

Why Sprouts Aren't a Primary Protein Source

At roughly 7-9g of protein per 100g, sprouts are genuinely useful but not dense enough to build a meal's protein target around alone — you'd need close to 250-300g to hit 20g of protein, which is a large volume of sprouts to eat in one sitting.

What Sprouts Are Actually Good For

Sprouting increases the bioavailability of certain nutrients and adds meaningful fiber and volume for very few calories, making sprouts an excellent low-calorie bulking agent for a meal — useful for satiety during a calorie deficit even if the protein contribution is modest.

Building a High-Protein Sprouts Chaat

A base of 150g mixed sprouts (~12g protein) combined with 100g boiled chana (~9g protein), a boiled egg (~6g protein), and some peanuts (~4g protein per tablespoon) turns a light snack into a genuine 30g+ protein meal — the sprouts alone were never going to get you there.

The Bottom Line

Sprouts deserve their reputation as a healthy, low-calorie, fiber-rich food, but treat the protein content as a bonus rather than the main event — build a sprouts-based meal around an additional protein source like egg, paneer, or extra legumes if protein is your priority.

Log a mixed sprouts chaat in Calibrate and see the real protein number instantly, not just an assumed one.