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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whole green gram is highly nutritious, offering a rich source of plant-based protein, fiber, and essential minerals like iron and magnesium. It contains antioxidants that help protect against chronic diseases and supports heart health by potentially lowering cholesterol levels.
Whole green gram is an excellent protein source, containing approximately 23.86 grams of protein per 100 grams of dry beans. This makes it a staple for vegetarians and vegans looking to meet their daily protein requirements.
Yes, it is beneficial for weight management because it is high in fiber and protein, which promote satiety and keep you full for longer. Its low glycemic index also helps prevent blood sugar spikes that can lead to hunger and cravings.
Yes, whole green gram is naturally gluten-free. It is a safe and nutritious carbohydrate and protein source for individuals with celiac disease or non-celiac gluten sensitivity.
No, green gram is generally not considered keto-friendly as it contains about 62.62 grams of carbohydrates per 100 grams. While it is a healthy complex carb, the high starch content exceeds the daily limits for a strict ketogenic diet.
While not strictly necessary, soaking whole green gram for 4-6 hours reduces cooking time and improves digestibility. Soaking also helps break down anti-nutrients like phytic acid, making the minerals easier for your body to absorb.
Whole green gram has a mild, slightly sweet, and nutty flavor with an earthy undertone. Its soft texture when cooked allows it to absorb the flavors of spices and seasonings very well in soups, stews, and curries.
Green Gram (Whole) is a versatile ingredient found in cuisines around the world. With 347 calories per 100g and 23.86 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume category with complete nutrition information.
View all legume →Discover 1 recipes featuring green gram (whole) with step-by-step instructions.
Browse recipes →It is not recommended to eat dry whole green gram raw as it is very hard and contains anti-nutrients. However, they are very popular for sprouting; sprouted green gram can be eaten raw in salads or lightly steamed for better digestion.
Store dry whole green gram in an airtight container in a cool, dry, and dark place to prevent moisture and pests. When stored properly, they can last for up to a year; once cooked, they should be refrigerated and consumed within 3-5 days.
Yes, green gram is widely considered one of the easiest legumes to digest and is less likely to cause bloating or gas compared to kidney beans or chickpeas. This makes it a common choice for children, the elderly, and those with sensitive digestive systems.