Green Gram vs Bengal Gram – Which is Better Protein for Growing Kids?

India is the largest producer of leguminous plants and as a result Indian households have cherished a rich variety of legumes in their cuisines. Legumes play a vital role in the Indian diet, providing essential proteins and nutrients. From lentils used in dal to bengal gram, green gram, cowpeas, peas, pigeon peas, horse gram, soya beans etc. these versatile legumes are celebrated in numerous regional dishes, reflecting the country’s diverse culinary heritage.¹

Green Gram and Bengal Gram:

Green Gram (Mung bean) and Bengal Gram (Chickpeas) are the most commonly consumed legumes in Indian households, they have an impressive nutritional profile, with good protein and fiber content which is important for growing children-¹

Table of Contents

• What is Green Gram?
• What is Bengal Gram?
• Nutritional Comparison: Green Gram vs Bengal Gram
• Health Benefits for Growing Kids
• Culinary Versatility & Kid-Friendly Recipes
• Which is Better for Kids?
• Conclusion
• FAQs

What Is Green Gram?¹

• Common names: Green gram (Vigna radiata) commonly called as Mung bean or simply Moong in local languages.
• Popular usage in Indian cuisine: Mung beans are popularly used in making curries, khichdi, dosas, they are also sprouted and directly consumed.
• Green Gram Nutrition Profile²:
  Green Gram per 100g

Green gram protein is easy to digest for kids, suggesting green gram benefits. It is also a good source of minerals like manganese, iron, copper, zinc, magnesium, phosphorus and potassium. Looking at green gram nutrition profile, green gram is a great choice for kids.¹

What is Bengal Gram?

• Common names: Bengal gram (Cicer arietinum), also known as Garbanzo beans or Chickpeas or Chole locally. There are two varieties of the same, one is Desi (Chana) and the other is Kabuli.³
• Popular usage in Indian cuisine: Bengal gram is used in making popular dishes like chole bhature, chana masala, split ones are used for making Bengal gram dals, and the raw flour is called besan used in making variety of curries or snacks like pakode, khandvi, chilla or pudla, the roasted flour is termed as ‘Sattu” and is popularly consumed all over India in summers as a health beverage with water or with buttermilk.
• Bengal Gram Nutritional Value
  Bengal gram per 100g²:

Minerals such as calcium, magnesium, potassium, and essential vitamins such as riboflavin, niacin, thiamin, folate, and β-carotene, which is the precursor to vitamin A, are present in Bengal gram.³

Nutritional Comparison: Green Gram vs Bengal Gram²

Green gram contains comparatively more protein and phosphorus than Bengal gram. On the other hand, Bengal gram provides more calcium, iron, and folate.

Significance of green gram protein and Bengal gram protein in muscle development:^4,5

Protein is essential for bone formation, bone mineralization, and muscle development in children Thus, a sufficient intake of protein is necessary, especially from protein rich sources and foods rich in calcium and phosphorus. Including green gram protein and Bengal gram protein in child’s diet can aids in meeting the protein along with calcium and phosphorous requirements essential for bone and muscle development.

Digestion differences:

Green gram is easier to digest for the stomach. Hence, green gram for kids would be an excellent option, who have bloating and sensitive stomachs. Bengal grams may be a bit heavy for digestion especially for small children, but they offer an excellent nutritional profile and can be included in moderate amounts as per tolerance.

Health Benefits for Growing Kids-

Green Gram Benefits⁶

• Excellent source of proteins and dietary fiber
• Easy to digest and light on stomach, suitable for children with flatulence tendencies.
• Considered as a great weaning food due to its high protein content and hypoallergenic properties.
• Good source of minerals like iron, copper, zinc, magnesium, phosphorus and potassium.
• Provides bioactive phytochemicals, polyphenols having antioxidant properties that help reduce disease risk.

Bengal Gram Benefits³

• Great source of protein and fiber
• Rich in healthy unsaturated fatty acids (linolenic and oleic acids)
• Rich in minerals like calcium, folate, iron, magnesium, potassium, and essential B vitamins.

Culinary Versatility & Kid-Friendly Recipes

Green gram and Bengal gram both can be incorporated in variety of recipes which are kids friendly. Include green gram for kids with these recipes:

Green Gram Protein Rich Recipes

1. Green Gram Idli:

A combination of green gram and udad dal can be used, soaked and fermented for few hours, and grated veggies can be added for fiber.

2. Green Gram Chilla:

Soaked green gram, blenderized with little ginger, cumin seeds and coriander leaves, made into chillas served with mint chutney

3. Sprouted Green Gram Chaat:

Sprouted green gram can mixed with chopped veggies like cucumber, carrots, lemon juice, peanuts or coconut slices and spices of choice to make a delicious and healthy chaat.

To avail Bengal gram benefits, include the following recipes:

Bengal Gram Protein Rich Recipes

1. Besan Chilla:

Chilla can be made by using Bengal gram dal flour (besan), adding grated veggies with salt and spices along with grated veggies for fiber

2. Chana Chaat:

This can be made by soaking and pressure cooking Bengal gram untill soft. Adding chopped veggies, lemon juice, salt and garnishing with coriander leaves to make it a wholesome dish.

3. Bengal gram soup:

Bengal gram, soaked and pressure-cooked till soft with vegetables, and then blenderized into a soup, with a touch of mild spices and salt.

Which is Better for Kids?

Bengal gram and green gram are both satiating, nourishing, and high in protein. Because green grams are light on the stomach and easy to digest, they are more suited for younger children. Because they provide variety of healthy nutrients, older children’s diets can include both Bengal Gram and Green Gram.

Conclusion

Green gram protein and Bengal gram protein are excellent plant-based protein choices for growing children. Green gram for kids, especially younger kids, can be easily digested green gram benefits and Bengal gram benefits are distinct due to their excellent nutritional profile. Geen gram nutrition suggests comparatively higher protein content while Bengal gram nutritional value exhibits good iron, folate and calcium content. In addition, a nutritional drink like Complan can be added as part of balanced diet for kids to meet nutritional requirements.

FAQs

1. Can green gram be given to toddlers?
Green Gram can be given to toddlers as it is easy to digest. Make sure to cook properly and mashed well for toddlers.

2. Is Bengal gram safe daily?
Bengal gram is nutritious; protein rich food that can be added daily to older children’s meals in moderation by complementing it with cereals to improve protein quality.

3. Which dal has more protein?
Green gram dal protein is slightly higher (23.8g protein in 100g) than Bengal gram dal protein (21.5 g protein in 100g).2

References:

1. Ambika A, SuprithaRaj DS, Kyada AD, Ragi S. Introduction to legumes: overview and its importance for food security. In: Futuristic Trends in Agriculture and Allied Sciences. 1st ed. New Delhi: 2023:95-101. ISBN: 978-93-100-0218-8. Chapter 13

2. National Institute of Nutrition. Recommended Dietary Allowances—2020: Short Report. Hyderabad, India: National Institute of Nutrition; 2020. Updated 2024. Accessed May 26, 2025. https://www.nin.res.in/RDA_short_Report_2020.html.

3. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. Br J Nutr. 2012;108 Suppl 1:S11-S26. doi:10.1017/S0007114512000797

4. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. doi:10.1039/c5fo01530h

5. Wang J. The importance of proteins: building blocks of life. J Nutr Food Sci. 2024;14(55). doi:10.35248/2155-9600.24.14.55.

6. Hou D, Yousaf L, Xue Y, et al. Mung bean (Vigna radiata L.): Bioactive polyphenols, polysaccharides, peptides, and health benefits. Nutrients. 2019;11(6):1238. Published May 31, 2019. doi:10.3390/nu11061238.