100g of moong sprouts is 30 calories. That is less than a single biscuit. With 3g protein and 2g fibre per 100g, sprouts are the most calorie-efficient food in Indian cuisine. Nothing else gives you this nutrition-to-calorie ratio. If you are in a deep calorie deficit and need volume without calories, sprouts are your cheat code.
Sprouts is genuinely one of the smarter choices in Indian food if you’re watching calories. But the calorie count changes significantly with size, preparation, and what you add to it. Here’s the full picture so you can make it work for your goals.
Protein: 3g · Carbs: 4g · Fat: 0.2g · Fibre: 2g
Full calorie breakdown
The calorie count for sprouts varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Moong sprouts (100g) | 100g | 25-35 | 3g |
| Chana sprouts (100g) | 100g | 130-150 | 10g |
| Mixed sprouts (100g) | 100g | 60-80 | 5g |
| Sprout salad (150g) | 150g | 55-75 | 5g |
| Matki/moth sprouts (100g) | 100g | 110-130 | 8g |
| Sprouts chaat (with chutneys) | 150g | 100-140 | 6g |
The gap between Moong sprouts (100g) (25 cal) and Chana sprouts (100g) (130 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
Is sprouts good for weight loss?
Yes. Sprouts is a reasonable choice for weight loss. At 30 calories per serving with 3g protein and 2g fibre, it provides decent nutrition without breaking your calorie budget. The fibre helps with satiety, meaning you feel fuller for longer.
What makes it particularly useful: extremely low calorie (30 cal/100g), decent protein, high fibre for the weight, raw food enzymes, virtually impossible to overeat calorically. This combination of moderate calories and genuine nutritional value is exactly what sustainable Indian dieting looks like.
On a 1,500-calorie diet, you can comfortably include sprouts at 1 to 2 meals. Pair it with a protein source like dal or paneer, and you have a balanced plate that fits your target without feeling like a compromise.
Sprouts at 30 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
Find your daily calorie target in 30 seconds. Then every food choice makes sense.
How sprouts fits in your daily calories
Here’s what including sprouts looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 2% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 2% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 2% of your budget. Plenty of room for other meals and snacks.
Who should (and shouldn’t) eat sprouts regularly
Good choice for: extremely low calorie (30 cal/100g), decent protein, high fibre for the weight, raw food enzymes, virtually impossible to overeat calorically. If any of these apply to you, including sprouts in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, sprouts is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating sprouts
Sprout at home. Soak moong or chana overnight, drain, keep in a damp cloth for 24-36 hours. Free sprouts daily. No store needed.
Sprout salad = best diet snack. 150g mixed sprouts + onion + tomato + lemon + chaat masala: 60-70 cal, 5g protein, 4g fibre. Find a lighter snack. You can’t.
Chana sprouts are heavier but more protein. Moong sprouts: 30 cal/100g, 3g protein. Chana sprouts: 140 cal/100g, 10g protein. Chana sprouts are a more substantial snack.
Add to any meal. Throw a handful of sprouts into dal, salad, chaat, or eat plain with salt and lemon. They add protein and crunch for negligible calories.
Frequently asked questions
Includes sprouts and all your favourite foods. Calorie-counted, portion-controlled, actually enjoyable.
Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.