Mixed Pulse Salad vs Sprouts Salad

Per 100 g, Mixed Pulse Salad has 83 kcal and 4.7 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Mixed Pulse Salad

83
kcal per 100 g
4.7 g protein

Sprouts Salad

105
kcal per 100 g
7.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Mixed Pulse Salad Sprouts Salad Difference
Calories Fewer calories for the same weight 83 kcal better 105 kcal 21%
Protein More protein helps with fullness and muscle 4.7 g 7.5 g better 37%
Carbs Lower carbs suits low-carb and diabetic diets 13.9 g better 15 g 7%
Fat Lower fat means lower calorie density 0.9 g better 1 g 10%
Fiber More fibre improves fullness and digestion 2.9 g 4.5 g better 36%
Sugar Less sugar means a gentler blood-sugar response 1.3 g better 2 g 35%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Mixed Pulse Salad

Mixed Pulse Salad is the lighter choice at 83 kcal per 100 g against 105 for Sprouts Salad — about 21% fewer calories for the same weight on your plate. That does not make Sprouts Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sprouts Salad

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 4.7 g for Mixed Pulse Salad. To match that from Mixed Pulse Salad you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Mixed Pulse Salad vs Sprouts Salad — common questions

Sprouts Salad has more calories — about 105 kcal per 100 g compared with 83 kcal for Mixed Pulse Salad.

Sprouts Salad has more protein — 7.5 g per 100 g against 4.7 g for Mixed Pulse Salad.

Mixed Pulse Salad is the lighter choice at 83 kcal per 100 g against 105 for Sprouts Salad — about 21% fewer calories for the same weight on your plate. That does not make Sprouts Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 4.7 g for Mixed Pulse Salad. To match that from Mixed Pulse Salad you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 188 kcal and 12.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Mixed Pulse Salad has the edge, mainly on calorie density. Per 100 g, Mixed Pulse Salad has 83 kcal and 4.7 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Mixed Pulse Salad nutrition & serving sizes
Full Sprouts Salad nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.