How much protein is in a cup of uncooked moong dal?

A full cup of uncooked moong dal holds around 47–50 grams of protein . That’s why 1/4th cup dry whole moong protein gives you about 12 grams —it’s exactly one-fourth of the bulk and one-fourth of the benefit. It's an efficient source of plant-based protein that easily fits into everyday meals.

How much protein is in 1/4 cup cooked lentils?

Once lentils are cooked, their volume increases due to water absorption. So while 1/4 cup dry moong has roughly 12 grams of protein, 1/4 cup of cooked moong contains about 3.5 to 4 grams . The key is that cooked volume increases, but the total protein remains based on the dry measure.

How much protein is in 1 cup of sprouted moong?

Sprouted moong is lighter, fresher, and easier to digest—but its protein per volume is slightly reduced. A 1-cup serving of sprouted moong gives about 7–8 grams of protein . Still, the benefits of better absorption and higher fiber make it a great complement to other whole food proteins like those in our marry me chickpeas recipe.

How much protein is in 1 cup of cooked mung beans?

Fully cooked mung beans offer around 14–15 grams of protein per cup . So when you start from 1/4th cup dry whole moong protein and cook it fully, that same portion becomes approximately one cup in volume and retains its 12–14 grams, depending on density and soak time.

1/4th Cup Dry Whole Moong Protein – Shocking Facts & Real Numbers

Name: 1/4th Cup Dry Whole Moong Protein: The Surprising Truth You Need to Know
Prep time: 8 h
Cook time: 25 min
Total time: PT-487525H26M33S
Cuisine: Indian

Description

Understand how 1/4th cup dry whole moong protein transforms through cooking and sprouting, with simple prep steps and everyday uses.

Ingredients

1/4 cup dry whole moong beans

Water for soaking or boiling

1/4 tsp cumin seeds

1 garlic clove, minced

Salt to taste

Fresh lemon juice (optional)

Fresh chopped cilantro

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Instructions

1. Rinse 1/4 cup dry whole moong thoroughly under cold water.

2. Soak the moong beans in water for 6–8 hours or overnight.

3. To cook: Drain and boil with 1 cup fresh water for 20–25 minutes until soft.

4. To sprout: Drain, then wrap soaked moong in a damp cloth and keep in a warm place for 24–36 hours.

5. Optional: Sauté garlic and cumin in a pan, add cooked moong and salt, then stir until warm.

6. Top with cilantro and a splash of lemon juice before serving.

Notes

1/4 cup dry moong contains approximately 12g protein.

Cooked moong expands in volume but retains the same total protein.

Sprouted moong is slightly lower in protein by weight but easier to digest.

Prep Time: 8 hours (soaking)
Cook Time: 25 minutes
Method: Boiling, Sprouting
Cuisine: Indian

Nutrition

Serving Size: 1 cup cooked
Calories: 105
Sugar: 1g
Sodium: 5mg
Fat: 0.5g
Saturated Fat: 0g
Unsaturated Fat: 0.5g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 6g
Protein: 12g
Cholesterol: 0mg