1 serving (100 grams) contains 347 calories, 24.0 grams of protein, 1.2 grams of fat, and 63.0 grams of carbohydrates.
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Nutrition Information
Calories |
694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 126 g | 45% | |
| Dietary Fiber | 32 g | 114% | |
| Sugars | 13.2 g | ||
| protein | 48 g | 96% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 264 mg | 20% | |
| Iron | 13.6 mg | 75% | |
| Potassium | 2492 mg | 53% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Green gram
Green gram, also known as mung bean, is a small, green legume native to South Asia and widely consumed in Indian, Chinese, and Southeast Asian cuisines. It is a versatile food, used in dishes such as dal, soups, and sprouts. Green gram is highly nutritious, providing a rich source of plant-based protein, dietary fiber, and complex carbohydrates. It is particularly notable for its high vitamin B6, folate, magnesium, iron, and potassium content. A 100-gram serving of cooked green gram offers approximately 105 calories, 7.0 grams of protein, 7.6 grams of fiber, and less than 1 gram of fat. Its low glycemic index and nutrient density make it an excellent choice for promoting sustained energy and satiety.
Health Benefits
- Rich in protein: A 100-gram serving provides 7.0 grams of protein, promoting muscle repair and growth, especially in vegetarian diets.
- Supports heart health: High potassium (149mg per 100 grams) helps regulate blood pressure.
- Boosts digestive health: With 7.6 grams of dietary fiber per 100 grams, green gram aids in maintaining healthy digestion and preventing constipation.
- Promotes iron intake: Offers 1.4 mg of iron per 100 grams, which supports red blood cell production and reduces risk of anemia.
- Rich in antioxidants: Contains polyphenols and flavonoids, which protect cells from oxidative damage and reduce inflammation.
Dietary Considerations
Selection and Storage
Store dried green gram in an airtight container in a cool, dry place for up to 12 months. Once cooked, refrigerate in a sealed container and use within 3-5 days.
Common Questions About Green gram Nutrition
Is green gram high in protein?
Yes, green gram (also known as mung beans) is an excellent source of plant-based protein. One cup of cooked green gram contains approximately 14 grams of protein, making it a great choice for vegetarians and vegans looking to meet their protein needs.
Can I eat green gram on a keto diet?
Green gram is not ideal for a strict keto diet as it contains about 14 grams of net carbs per cup (cooked). However, it may fit into a more moderate or flexible low-carb diet if consumed in small portions.
What are the health benefits of eating green gram?
Green gram is rich in protein, fiber, vitamins (such as folate and vitamin B6), and minerals like magnesium and potassium. It aids digestion, supports heart health, and helps regulate blood sugar levels due to its low glycemic index and high fiber content. Additionally, it’s a good option for weight management due to its filling properties.
How much green gram should I eat per serving?
A typical serving size of cooked green gram is about 1 cup (approximately 202 grams), which provides around 212 calories, 14 grams of protein, and 15 grams of fiber. This portion size is suitable for most people, but you can adjust it based on your dietary needs.
How does green gram compare to lentils?
Green gram and lentils are both high in protein and fiber, but green gram is generally lighter and easier to digest. Lentils contain slightly more calories and carbohydrates per cooked cup (230 calories and about 18 grams of carbs), whereas green gram has fewer calories (212 per cup) and comparable protein content, making it a suitable alternative with a milder flavor.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
