Protein Content in 100g of Sprouts
Discover the surprising protein content in 100g of various sprouts! Learn how these nutrient-dense powerhouses, like mung bean, lentil, and chickpea sprouts, offer significant plant-based protein for a healthy diet.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 28th Jul, 2025
Eating healthy doesn’t have to be complicated, and one of the easiest ways to boost your protein intake is by including sprouts in your diet. Sprouts are tiny powerhouses of nutrition, packed with essential vitamins, minerals, and—most importantly—protein. Whether you're a fitness enthusiast, a vegetarian, or simply looking for a healthy snack, sprouts can be a great addition to your meals.
In this article, we’ll explore the protein content in 100g of different types of sprouts, their health benefits, and simple ways to include them in your diet.
How Much Protein Do Sprouts Contain?
Sprouts are germinated seeds, grains, or legumes, and they are richer in protein than their unsprouted counterparts. Here’s a quick look at the protein content in 100g of common sprouts:
| Type of Sprouts | Protein (per 100g) |
| Moong (Green Gram) Sprouts | 3.04g |
| Chana (Chickpea) Sprouts | 7.2g |
| Matki (Moth Beans) Sprouts | 6g |
| Alfalfa Sprouts | 4g |
| Soybean Sprouts | 13g |
| Lentil Sprouts | 9g |
As you can see, soybean and lentil sprouts are particularly high in protein, making them excellent choices for those looking to increase their protein intake naturally.
Why Are Sprouts Good for You?
Sprouts aren’t just about protein—they offer a range of health benefits:
1. High in Nutrients
Sprouts are rich in vitamins (A, C, K, and B-complex), minerals (iron, magnesium, calcium), and antioxidants that support overall health.
2. Easier to Digest
The sprouting process breaks down complex proteins and starches, making them easier on the stomach and improving nutrient absorption.
3. Supports Weight Management
Low in calories but high in fiber and protein, sprouts keep you full for longer, reducing unnecessary snacking.
4. Boosts Immunity
The antioxidants and vitamin C in sprouts help strengthen the immune system.
5. Good for Heart Health
Sprouts contain healthy fats and fiber, which help regulate cholesterol levels and improve heart health.
Consult a Top Nutritionist
How to Include Sprouts in Your Diet?
Adding sprouts to your meals is simple and delicious! Here are some easy ways:
Salads: Toss sprouts with cucumbers, tomatoes, and lemon dressing.
Sandwiches/Wraps: Add a crunchy, nutritious layer to your sandwiches.
Stirfries: Lightly sauté sprouts with veggies and spices.
Soups: Sprinkle sprouts on top for extra texture and nutrition.
Smoothies: Blend moong sprouts with fruits for a proteinrich drink.
Precautions While Consuming Sprouts
While sprouts are highly nutritious, they can sometimes carry bacteria if not cleaned properly. Follow these safety tips:
Wash thoroughly before eating.
Store in the refrigerator to prevent bacterial growth.
Cook sprouts (lightly steaming or sautéing) if you have a weak immune system.
When to Consult a Doctor?
If you experience bloating, gas, or digestive discomfort after eating sprouts, it may be due to their high fiber content. Adjust your portion size or consult a nutritionist for personalized advice.
For those with specific dietary needs (like kidney disease or protein restrictions), it’s best to speak with a doctor before increasing sprout intake.
Need expert guidance? You can book a consultation with a dietitian or nutritionist on Apollo 24|7 for a customized diet plan.
Final Thoughts
Sprouts are an affordable, protein rich, and versatile food that can enhance your diet in many ways. Whether you’re looking to build muscle, lose weight, or simply eat healthier, sprouts are a great choice.
Start small—try adding a handful to your meals and see how your body responds. With their impressive nutrient profile, sprouts can be a simple yet powerful step toward better health!
Consult a Top Nutritionist
Consult a Top Nutritionist
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