Food guide

Mung Beans

Small green beans that cook quickly and sprout easily.

Plant-BasedProtein-RichFibre-Rich

Mung Beans, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of mung beans, cooked for fair comparison. Typical serving: 100 g cooked — 105 kcal per 100 g serving.

Nutrition information for Mung Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	105 kcal	105 kcal	100 kcal
Protein	7 g	7 g	6.7 g
Carbohydrate	19 g	19 g	18.1 g
Fat	0.4 g	0.4 g	0.4 g
Fibre	7.6 g	7.6 g	7.2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of mung beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Mung Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1 µg	1 µg	<1%
Vitamin C	1 mg	1 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.15 mg	0.15 mg	1%
Vitamin K	2.7 µg	2.7 µg	2%
Thiamin	0.16 mg	0.16 mg	13%
Riboflavin	0.061 mg	0.061 mg	5%
Niacin	0.58 mg	0.58 mg	4%
Vitamin B6	0.067 mg	0.067 mg	4%
Folate	159 µg	159 µg	40%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.41 mg	0.41 mg	8%
Choline	29.4 mg	29.4 mg	5%
Minerals
Calcium	27 mg	27 mg	2%
Iron	1.4 mg	1.4 mg	8%
Magnesium	48 mg	48 mg	11%
Phosphorus	99 mg	99 mg	8%
Potassium	266 mg	266 mg	6%
Sodium	2 mg	2 mg	<1%
Zinc	0.84 mg	0.84 mg	8%
Selenium	2.5 µg	2.5 µg	5%
Copper	0.16 mg	0.16 mg	18%
Manganese	0.3 mg	0.3 mg	13%

Source: USDA FoodData Central — Mung beans, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat mung beans?

Cook in 25 minutes with no soaking.
Outstanding folate content.

How to include it

Simmer into a dal with turmeric and ginger.
Sprout for salads and stir-fries.

Things to consider

Bland alone; needs assertive spicing.
Sprouts must be handled hygienically.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Split Peas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesFibre-Rich

Split Peas, cooked

Cheap dried pulses needing no soaking, giving 16 g each of protein and fibre per cup.

kcal: 118
protein: 8.3 g
fibre: 8.3 g

per 100 g · Typical serving: 1 cup cooked (196 g)

Chickpeas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal: 164
protein: 8.8 g
fibre: 7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

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