Monggo

Legume

Item Rating: 92/100

1 serving (100 grams) contains 347 calories, 24.0 grams of protein, 1.2 grams of fat, and 63.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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	0 g
protein		48 g	96%
Vitamin D		0 mcg	0%
Calcium		108 mg	8%
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

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 21 cal (3.0%)

Protein: 192 cal (26.8%)

Carbs: 504 cal (70.2%)

About Monggo

Monggo, also known as mung beans, is a type of legume commonly used in Southeast Asian, Indian, and Chinese cuisines. It is an essential ingredient in dishes such as soups, stews, and desserts. Nutritionally, monggo is a powerhouse, providing 347 calories per 100 grams and packed with 24 grams of protein, making it an excellent plant-based protein source. It is also rich in carbohydrates (63 grams), dietary fiber (16 grams), and contains small amounts of fat (1.2 grams). Monggo is abundant in essential nutrients like calcium (54 mg), iron (6.7 mg), and some vitamin C (4.8 mg), though it lacks significant levels of vitamin D. This food is known for its versatility and is a staple in regions where plant-based diets are predominant.

Health Benefits

• Excellent source of plant-based protein (24 grams per 100 grams), supporting muscle repair and growth.
• High dietary fiber content (16 grams) promotes healthy digestion and can help in managing blood sugar levels.
• Rich in iron (6.7 mg), aiding red blood cell production and prevention of anemia.
• Contains calcium (54 mg), which contributes to bone health and strength.
• Low in fat (1.2 grams), making it a heart-healthy option for reducing cholesterol levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store monggo in an airtight container in a cool, dry place to prevent spoilage. Rinse thoroughly and soak before cooking to reduce cooking time.

Common Questions About Monggo Nutrition

Is monggo high in protein?

Yes, monggo is relatively high in protein, containing 24 grams of protein per 100 grams. This makes it an excellent plant-based protein source for energy and muscle repair, especially for vegetarians and vegans.

Can I eat monggo on a keto diet?

No, monggo is not ideal for a strict keto diet due to its high carbohydrate content (63 grams per 100 grams). While it is nutrient-dense and contains fiber (16 grams), its carb levels are too high for keto guidelines.

What health benefits does monggo provide?

Monggo is rich in dietary fiber (16 grams), which supports digestion and promotes satiety. It is also low in fat (1.2 grams) and sugar-free, making it a heart-healthy option. Additionally, it contains essential micronutrients like potassium, magnesium, and folate.

What is the recommended portion size for monggo?

The recommended portion size for monggo is about 1 cup cooked (approximately 200 grams), which provides around 14 grams of protein and 30 grams of carbohydrates. Adjust portion sizes based on individual caloric needs and dietary goals.

How does monggo compare to other legumes like lentils or chickpeas?

Monggo is lower in calories and fat compared to chickpeas, and higher in dietary fiber than lentils. While lentils contain slightly more protein, monggo offers superior digestibility and a well-rounded nutrient profile for balancing fiber, carbs, and protein.

Data Sources & Scientific References