Boiled Green Gram Protein Per 100g

Boiled Green Gram Protein – When it comes to nutrition, Indians have long embraced traditional foods that are both flavorful and rich in essential nutrients.

One such superfood that has stood the test of time in Indian kitchens is green gram, commonly known as moong dal or mung bean.

From a comforting bowl of khichdi to a flavorful tadka dal or a refreshing sprouts salad, green gram is a versatile ingredient featured in countless dishes.

But have you ever wondered about the protein content in boiled green gram per 100g and what makes it such a nutritional powerhouse?

Let’s explore the world of green gram and uncover its incredible health benefits especially its protein-rich profile that make it a valuable addition to your diet.

What is Green Gram?

Green gram, scientifically known as Vigna radiata, is a small, green legume that belongs to the bean family.

It’s widely cultivated in India and other parts of Asia, and it’s revered for its versatility and nutritional profile.

Green gram can be consumed in various forms – whole, split, sprouted, or boiled. Each form offers unique health benefits, but today, we’re focusing on boiled green gram and its protein content.

Boiled Green Gram Protein Per 100g

If you’re conscious about your protein intake, you’ll be thrilled to know that Boiled green gram provides approximately 7-8g of protein per 100g, making it a nutritious, plant-based protein source rich in fiber and essential nutrients.

This makes it an excellent source of plant-based protein, especially for vegetarians and vegans who often struggle to meet their daily protein requirements.

But protein isn’t the only nutrient you’ll find in boiled green gram. It’s also rich in:

• Dietary Fiber: Aids digestion and promotes gut health.

• Complex Carbohydrates: Provides sustained energy without spiking blood sugar levels.

• Vitamins: Such as Vitamin B6, folate, and Vitamin C.

• Minerals: Including iron, magnesium, potassium, and zinc.

• Antioxidants: Help fight oxidative stress and inflammation.

This impressive nutrient profile makes boiled green gram a complete food that can support overall health and well-being.

Nutritional Composition of 100g Boiled Green Gram Protein

Here’s the nutritional composition of 100g boiled green gram:

• Calories: 105-110 kcal
• Protein: 7-8g
• Carbohydrates: 19-20g
• Dietary Fiber: 7-8g
• Fat: 0.5-1g
• Calcium: 30-40mg
• Iron: 1.5-2mg
• Magnesium: 40-50mg
• Potassium: 250-300mg
• Vitamin C: 1-2mg

A nutrient-dense, low-fat, and protein-rich food perfect for a healthy diet!

Health Benefits of Boiled Green Gram

🌟Supports Muscle Growth and Repair

The 7-8 grams of protein per 100g in boiled green gram makes it an excellent food for muscle growth and repair.

Whether you’re an athlete, a fitness enthusiast, or someone recovering from an illness, including boiled green gram in your diet can help you meet your protein needs.

🌟Aids Weight Loss

Boiled green gram is low in calories but high in protein and fiber, making it a perfect food for weight loss.

The protein keeps you full for longer, reducing cravings and preventing overeating, while the fiber aids digestion and promotes a healthy gut.

🌟Regulates Blood Sugar Levels

Green gram has a low glycemic index, which means it releases sugar slowly into the bloodstream.

This makes it an ideal food for diabetics or anyone looking to maintain stable blood sugar levels.

🌟Improves Heart Health

The potassium and magnesium in boiled green gram help regulate blood pressure, while the antioxidants reduce inflammation and prevent oxidative stress, both of which are beneficial for heart health.

🌟Boosts Immunity

The vitamins and minerals in green gram, especially Vitamin C and zinc, play a key role in strengthening the immune system and protecting the body against infections.

🌟Promotes Healthy Skin and Hair

The protein and antioxidants in green gram help repair skin tissues and promote collagen production, leading to healthier skin and hair.

How to Incorporate Boiled Green Gram into Your Diet?

One of the best things about boiled green gram is its versatility. Here are some delicious and easy ways to include it in your daily meals:

Green Gram Salad
Toss boiled green gram with chopped vegetables like cucumber, tomato, and onion. Add a squeeze of lemon, a dash of chaat masala, and some fresh coriander for a refreshing and protein-packed salad.

Green Gram Khichdi
Cook boiled green gram with rice, turmeric, and cumin to make a comforting khichdi. This one-pot meal is not only nutritious but also easy to digest.

Green Gram Soup
Blend boiled green gram with garlic, ginger, and vegetable stock to make a creamy and hearty soup. It’s perfect for cold winter nights or when you’re feeling under the weather.

Green Gram Sprouts
While we’re focusing on boiled green gram, sprouting it can further enhance its nutritional value. Add sprouted green gram to your salads, sandwiches, or even parathas for an extra crunch and nutrient boost.

Green Gram Curry
Make a spicy curry with boiled green gram, tomatoes, onions, and a blend of Indian spices. Serve it with rice or roti for a complete meal.

Boiled Green Gram vs. Other Protein Sources

When it comes to protein, Indians often rely on dairy products like milk, paneer, and yogurt, or animal-based sources like eggs, chicken, and fish.

While these are excellent sources of protein, they may not be suitable for everyone, especially vegetarians, vegans, or those with lactose intolerance.

Boiled green gram, on the other hand, is a plant-based protein source that’s not only affordable but also easy to digest.

Plus, it’s free from cholesterol and saturated fats, making it a healthier alternative to animal-based proteins.

Here’s a quick comparison of boiled green gram protein per 100g with other common protein sources:

• Boiled Green Gram: 7-8g

• Boiled Chicken Breast: 31g

• Boiled Eggs: 13g

• Paneer: 18g

• Yogurt: 3.5g

While green gram may not have as much protein as chicken or eggs, it’s still a valuable addition to your diet, especially when combined with other protein-rich foods.

Tips for Cooking Boiled Green Gram

Soak Before Boiling
Soaking green gram for 4-6 hours before boiling can reduce cooking time and make it easier to digest.

Add a Pinch of Salt
Adding a pinch of salt while boiling can enhance the flavor and make the gram more palatable.

Don’t Overcook
Overcooking can make green gram mushy and reduce its nutrient content. Aim for a tender yet firm texture.

Store Properly
Boiled green gram can be stored in the refrigerator for up to 3 days. You can also freeze it for longer storage.

Conclusion

In a country like India, where malnutrition and protein deficiency are prevalent, boiled green gram emerges as a simple yet powerful solution.

With 7-8 grams of protein per 100g, along with a host of other essential nutrients, it’s a food that deserves a permanent place in your kitchen.

Whether you’re looking to build muscle, lose weight, or simply improve your overall health, boiled green gram can help you achieve your goals.

So, the next time you’re planning your meals, don’t forget to include this humble yet mighty legume. After all, good health starts with good food, and boiled green gram is as good as it gets!