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 | 13.4 mg | 74% | |
| 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 grams
Green grams, also known as mung beans, are small green legumes originating from India and are widely used in Asian, African, and Latin American cuisines. Commonly consumed cooked or sprouted, they are highly versatile in soups, salads, and curries. Green grams are nutrient-dense, offering a rich source of plant-based protein, dietary fiber, and complex carbohydrates. A 1-cup serving of cooked green grams provides approximately 212 calories, 14.2 grams of protein, 15.4 grams of fiber, and a range of essential micronutrients, including folate (80% DV), iron (16% DV), magnesium (24% DV), and vitamin B6 (11% DV). They are naturally low in fat and free from cholesterol, making them an excellent addition to a balanced diet.
Health Benefits
- Supports muscle repair and growth due to its high protein content (14.2g per cooked cup).
- Promotes digestive health with its significant fiber content (15.4g per cup), aiding in regular bowel movements.
- Rich in folate (80% DV per cup), essential for healthy fetal development during pregnancy.
- Provides magnesium (24% DV per cup), which supports bone health and muscle function.
- Low glycemic index and high fiber help regulate blood sugar levels, beneficial for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store dried green grams in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate them in a sealed container and consume within 3 to 5 days.
Common Questions About Green grams Nutrition
Are green grams high in protein?
Yes, green grams (also known as mung beans) are an excellent source of plant-based protein, providing about 14 grams of protein per 1-cup serving (cooked). They are a great choice for vegetarians and vegans looking to meet their protein needs.
Can I eat green grams on a keto diet?
Green grams are not ideal for a strict keto diet as they contain approximately 26 grams of total carbohydrates per 1-cup cooked serving. However, they can fit into a more liberal low-carb diet in small portions, depending on your daily carb limit.
What are the health benefits of green grams?
Green grams are rich in fiber, antioxidants, vitamins such as folate, and minerals like potassium and magnesium. These nutrients help support heart health, aid digestion, and improve blood sugar control. They are also low in fat and can be an excellent addition to a balanced diet.
How much green grams should I eat per serving?
A typical serving size is about 1 cup of cooked green grams, which provides approximately 212 calories, 14 grams of protein, and 15 grams of fiber. This portion is generally enough to fit into a healthy meal, but you can adjust based on your calorie and protein needs.
How do green grams compare to lentils in nutrition?
Both green grams and lentils are highly nutritious, but green grams are slightly higher in protein (14g vs. 12g per cooked cup) and lower in calories (212 vs. 230 per cooked cup). Green grams are also easier to digest for some people and cook faster compared to lentils.
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.
