Track your nutrition and health goals
Washing
Wash the vegetables thoroughly with water.
Moong sprouts salad
Moong sprouts salad has 27.5 calories per serving (1 Small Cup) — that's 25.7 calories per 100g. It provides 1.5g protein, 4.7g carbs, and 0.3g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Moong sprouts salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
28kcal
per small katori
- Protein
- 1.5 g
- Carbs
- 4.7 g
- Fat
- 0.3 g
- GI
- 44 (Low)
Vegan Low calorieLow fatLow sodium
Prep: 15 minCook: 5 min Total: 20 minServes 4
- Serving Size 1 small cup (katori) (107.3 g)
- Calories27.5 kcal
- Carbs4.7 g (18.9 kcal)
- Protein1.5 g (5.9 kcal)
- Fat0.3 g (2.7 kcal)
Calories by portion
Calories and macros of Moong sprouts salad for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 54 | 14 | 0.7 | 2.4 | 0.1 |
| 1 small cup (katori) | 107 | 28 | 1.5 | 4.7 | 0.3 |
| 1½ small cups (katori) | 161 | 41 | 2.2 | 7.1 | 0.4 |
| 2 small cups (katori) | 215 | 55 | 3 | 9.5 | 0.6 |
| 100 g | 100 | 26 | 1.4 | 4.4 | 0.3 |
Nutrition Label
Moong sprouts salad
- Serving Size1 small cup (katori) (107.3 g)
- Calories27.5 kcal
- Carbs4.7 g
- Fiber2.5 g
- Sugar2.5 g
- Protein1.5 g
- Fat0.3 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium72.3 mg
Nutrition per 100g
- Calories25.7 kcal
- Carbs4.4 g
- Fiber2.3 g
- Sugar2.3 g
- Protein1.4 g
- Fat0.3 g
- Cholesterol0.0 mg
- Sodium67.4 mg
1 serving = 107.3g
Ingredients
Tomatoes raw
100 g
Sprouts
100 g
Cucumber, green, short
100 g
Lemon juice
1 tbsp
Carrot orange
100 g
Coriander leaves
10 g
Black pepper powder
2.5 g
Himalayan Pink Salt
2.5 g
Instructions
1
2
Chopping
Chop the vegetables or dice them finely.
3
Mixing
In a bowl take sprouts, add chopped vegetables, add black pepper, salt , dash of lime and mix well.
4
Garnish
Garnish it with coriander leaves.
How long to burn it off
Time a 65 kg adult needs to burn one serving (28 kcal).
- Brisk walking (5 km/h)7 min≈ 700 steps
- Running (8 km/h)3 min
- Cycling (moderate)4 min
- Yoga10 min
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Moong sprouts salad | Moong sprouts cholam salad | Moong sprouts corn salad | Muga sprauta bhuttara salad |
|---|---|---|---|---|
| Calories | 27.5 kcal | 34.8 kcal | 34.8 kcal | 34.8 kcal |
| Carbs | 4.7 g | 6.2 g | 6.2 g | 6.2 g |
| Protein | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Fat | 0.3 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 2.5 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 2.5 g | 2.7 g | 2.7 g | 2.7 g |
| Sodium | 72.3 mg | 73.4 mg | 73.4 mg | 73.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Moong sprouts cholam salad Moong sprouts corn salad Muga sprauta bhuttara salad Passi Parippu Chorukal Salad Pesara Pappu Sprouts Corn Salad Albalpa Sprouts Saalat Alfalfa sprouts salad Moong spring onion tomato salad Passi Parippu Spring Onion Thakkaali Salad Pesara Pappu Ulli Paya Tomato Salad Kaakra saad Khakra chaat
Health Goals Suitability
Weight Loss
At just 27.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 2.5g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~107.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~107.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~107.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~107.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Moong sprouts salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (55.1-82.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Moong sprouts salad contains 27.5 kcal (1.5g protein, 4.7g carbs, 0.3g fat). That's 25.7 kcal per 100g. You can track exact portions in the Hint app.
At just 27.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Moong sprouts salad has 1.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Moong sprouts salad is light enough for dinner at 27.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Moong sprouts salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 2.5g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
Last updated:
