One hundred grams of boiled green gram gives about 7 grams of protein with slow carbs and almost no fat.
Boiled green gram, also known as cooked mung beans or moong dal, is a handy way to raise plant protein without loading your plate with heavy sauces or processed food. When you know exactly how much protein sits in a 100 gram serving, you can plan meals at home for muscle repair, steady energy, or weight goals with a lot more confidence.
This article breaks down boiled green gram protein per 100g using data from trusted nutrition databases. You will see how that serving fits into a normal day of eating, how it compares with other staples, and the simple tweaks that make your bowl richer in protein without changing the legume itself.
Boiled Green Gram Protein Per 100G: Core Numbers
Most large nutrition databases group boiled green gram under the entry “mung beans, mature seeds, cooked, boiled, without salt.” When you switch the serving size to 100 grams, the numbers settle around 7 grams of protein, 105 calories, and a generous hit of fiber with almost no fat at all. Data from FreeFoodFacts and other tools built on URMC nutrition facts for cooked mung beans give almost identical values, so you can treat them as a solid reference.
The table below sums up the main nutrients you get from 100 grams of plain boiled green gram.
| Nutrient | Amount Per 100 g |
|---|---|
| Energy | ~105 kcal |
| Protein | ~7 g |
| Total carbohydrate | ~19 g |
| Dietary fiber | ~7.5 g |
| Total fat | <0.5 g |
| Folate (vitamin B9) | ~160 µg |
| Iron | ~1.4 mg |
| Magnesium | ~48 mg |
| Potassium | ~260 mg |
With about 7 grams of protein in a 100 gram cooked serving, boiled green gram gives close to 14 percent of the usual 50 gram daily protein target used on many nutrition labels. That is modest beside meat or tofu, yet strong for a food that also brings a thick bundle of fiber, slow starch, and almost zero saturated fat.
How Boiled Green Gram Fits Daily Protein Needs
Think of a day where you aim for roughly 60 to 80 grams of protein through regular meals and snacks. A 100 gram serving of boiled green gram only covers a slice of that goal on its own, yet it stacks well alongside eggs, yogurt, paneer, fish, or other legumes. Two scoops of cooked green gram at lunch can add close to 14 grams of protein without much cost or kitchen effort.
Daily protein needs vary by age, body size, and activity, so there is no single number that suits everyone. Many public health bodies suggest at least 0.8 grams of protein per kilogram of body weight each day for adults, which lands near 56 grams for a 70 kilogram person. Endurance athletes, heavy lifters, and people during rehab often go higher. In each of those cases, a small bowl of boiled green gram works as an easy extra add-on that pushes the day’s total upward.
When you plan your intake, it helps to think in blocks. One egg lands near 6 grams of protein, a glass of milk can add 7 to 8 grams, and 100 grams of cooked green gram adds another 7 grams. Stack three or four of these blocks across breakfast, lunch, dinner, and a snack, and the day’s protein target becomes far easier to hit.
Green Gram Protein Per 100 Grams In Real Portions
Nobody eats food by staring at a scale all day, so it helps to turn “per 100 grams” into pictures you see on your plate. A full cup of boiled green gram weighs about 200 grams and holds around 14 grams of protein. That means half a cup comes close to the 100 gram serving used in nutrition tables.
Think of a medium bowl of cooked moong dal that fills half your palm when you scoop it with a spoon. That amount tends to sit in the 100 to 120 gram range once drained. In a typical Indian lunch thali, two modest ladles of plain green gram dal give close to 100 grams of cooked beans, much like the serving size used in nutrition databases.
Because the numbers are nice and simple, you can scale them up and down with ease. Want 20 grams of protein from boiled green gram alone? You will need just under 300 grams of cooked beans. Want a lighter 5 gram top-up for a soup or salad? A few spoonfuls stirred through hot vegetables or tossed into a grain bowl will do the job.
Cooking Choices That Nudge Protein Per 100 Grams
The raw bean always holds the same protein density by dry weight, but cooking steps can shift how much protein you get in a 100 gram cooked portion. The main factor is water. Longer boiling or extra water during pressure cooking swells the beans more, so 100 grams of softer green gram will include more water and slightly less protein than 100 grams of firmer beans.
Soaking makes a difference as well. Overnight soaking softens the seed coat and can shorten cooking time. That often leaves the bean slightly plumper with a touch more water inside, which nudges the protein count per 100 grams down by a small amount. The difference is small enough that home cooks usually do not worry about it, but it explains why database values might not match your exact batch to the decimal.
Seasoning hardly changes protein at all, as long as you rely on salt, spices, ginger, garlic, onions, and tomatoes. Adding coconut milk, ghee, or cream lifts calories and fat without raising protein. If you simmer green gram with paneer cubes or tofu, protein per bowl climbs because you are layering extra protein sources on top of the base legume.
Comparing Boiled Green Gram With Other Protein Sources
Once you know the protein in boiled green gram per 100 grams, it makes sense to ask how it stacks up next to foods in the same meal. The table below gives a broad view using typical cooked values from tools that draw on MyFoodData cooked mung beans records and related entries for other foods. Exact figures vary by brand and recipe, but the pattern stays clear.
| Food (Cooked) | Protein Per 100 g | Notes |
|---|---|---|
| Boiled green gram | ~7 g | High fiber, low fat legume |
| Brown lentils | ~9 g | Slightly higher protein than green gram |
| Chickpeas | ~8.5 g | More starch and a bit more fat |
| Kidney beans | ~8.7 g | Dense texture, strong flavor |
| Firm tofu | ~14 g | Soy based, low carbohydrate |
| Boiled egg | ~13 g | Animal protein with fat and cholesterol |
| Grilled chicken breast | ~31 g | High protein, low carbohydrate |
This side-by-side view shows that boiled green gram sits in the middle band for protein density among plant foods. It does not reach tofu or chicken levels, yet it beats grains like rice and many vegetables by a wide margin, while still giving a pleasant texture and a mild taste that blends with plenty of dishes.
Using Boiled Green Gram Day To Day
Once you have the numbers locked in your head, the next step is turning them into daily habits. One simple pattern is to build two meals around boiled green gram per day. That might look like a breakfast mung bean chilla with a cup of batter made from soaked and blended green gram, and a dinner plate with half a cup of boiled green gram stirred through rice or millet.
In that setup, breakfast might deliver 7 to 10 grams of protein from the batter alone, especially if you mix in yogurt or a little gram flour. Dinner can bring another 7 grams from the 100 gram cooked portion, plus whatever arrives from grains and side dishes. Add a cup of milk, some nuts, or a serving of paneer in the rest of the day, and total protein climbs into a comfortable range for most adults.
If you follow a vegetarian or vegan pattern and want extra protein from legumes, you can also sprout green gram before cooking. Sprouting slightly changes the carbohydrate and vitamin profile and may trim protein per gram by a small amount due to water gain, yet it often makes digestion feel lighter for many people. Lightly steaming sprouted green gram and seasoning it with lemon, onions, and spices gives a snack that still carries a fair share of protein.
Checking Labels And Data For Boiled Green Gram
Packaged green gram products, canned mung beans, and ready-to-eat dal mixes sometimes list different numbers from the plain cooked values here. That usually comes from added salt, oil, or other ingredients, as well as slight shifts in how the beans were processed and cooked.
When you scan a label, pay attention to three lines at once: serving size, protein grams per serving, and calories per serving. If a can shows 6 grams of protein in a 90 gram serving, that lines up neatly with the 7 grams per 100 gram reference once you scale it. If a ready meal uses 250 gram portions, multiply the 100 gram numbers by 2.5 to see how much protein you get in the full tray.
Online databases like MyFoodData and tools that pull from USDA FoodData Central entries stay handy when you cook from dry beans. Look for terms like “mung beans, cooked, boiled, without salt” in the search bar, and then switch the serving size to 100 grams. That way you keep using the same baseline for boiled green gram protein per 100g across recipes and days.