1 serving (185 grams) contains 289 calories, 12.1 grams of protein, 12.7 grams of fat, and 32.9 grams of carbohydrates.
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Nutrition Information
Calories |
288.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 403.3 mg | 17% | |
| Total Carbohydrates | 32.9 g | 11% | |
| Dietary Fiber | 13.1 g | 46% | |
| Sugars | 3.4 g | ||
| protein | 12.1 g | 24% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 46.2 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 456.9 mg | 9% | |
* 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 Mung beans
Mung beans are small, green legumes native to India and widely used in Asian, Indian, and Middle Eastern cuisines. They are versatile, used in soups, salads, curries, and even desserts when made into mung bean paste. Nutritionally, mung beans are an excellent source of plant-based protein, offering around 14 grams of protein per cooked cup (202 g). They are also high in dietary fiber (15.4 g per cooked cup), rich in micronutrients such as folate, magnesium, potassium, and iron, and are low in fat. Additionally, mung beans are a source of antioxidants, including flavonoids, which contribute to their health-promoting qualities.
Health Benefits
- Mung beans support heart health due to their high potassium content (537 mg per cooked cup), which helps regulate blood pressure.
- Rich in folate (80% of the Daily Value per cooked cup), mung beans are critical for proper cell division and essential for pregnant individuals.
- The high dietary fiber (15.4 g per cooked cup) benefits digestive health by promoting regularity and supporting gut microbiota.
- Packed with iron (2.68 mg per cooked cup), they aid in preventing iron-deficiency anemia, especially in plant-based diets.
- Mung beans contain antioxidants such as flavonoids, which may reduce inflammation and lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store mung beans in an airtight container in a cool, dry place. For optimal freshness, use within 12 months. Rinse and soak before cooking to reduce cooking time and improve digestibility.
Common Questions About Mung beans Nutrition
Are mung beans high in protein?
Yes, mung beans are an excellent source of plant-based protein. One cup of cooked mung beans contains about 14 grams of protein, making them a great choice for vegetarians, vegans, or anyone looking to incorporate more protein into their diet.
Can I eat mung beans on a keto diet?
Mung beans are not ideal for a strict keto diet due to their carbohydrate content. A cup of cooked mung beans contains approximately 39 grams of carbs and 15 grams of fiber (net carbs: 24 grams), which may exceed the daily carb limit for ketosis.
What are the health benefits of mung beans?
Mung beans are rich in essential nutrients like folate, magnesium, and vitamin B6, and they provide antioxidants that help reduce inflammation and promote heart health. They are also high in fiber, which supports healthy digestion and blood sugar regulation.
How much mung beans should I eat per serving?
A typical serving of cooked mung beans is about 1/2 cup to 1 cup (approximately 100-200 grams), which provides a balanced amount of protein, fiber, and calories. Keep portions appropriate to your nutrient requirements and overall dietary goals.
How do mung beans compare to lentils in nutrition and taste?
Mung beans and lentils are both nutrient-dense legumes, but mung beans have slightly more protein and a lower glycemic index. Mung beans have a mild, slightly sweet flavor and cook faster, while lentils are more earthy and versatile for stews and soups.
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.
- USDA FoodData - Mung beans DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vegetarian Diets: Mung Beans and Other LegumesDietary Guidelines for Americans 2020-2025Section highlighting legumes like mung beans as part of healthy dietary patterns for protein and nutrient intake.
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.
