Calories in Mung Beans: Full Nutrition Breakdown

Mung beans are small, green legumes widely used in Asian cuisines, from Indian dal to Chinese stir-fries and desserts. A cup of cooked mung beans delivers about 14 grams of protein and 15 grams of fiber, along with excellent amounts of folate, manganese, and magnesium. Their mild, slightly sweet flavor and soft texture make them one of the most versatile and easy-to-digest legumes.

Calories by serving size:

Mung beans are particularly rich in folate, providing about 80% of the daily value per cup cooked. They also supply significant amounts of thiamine, iron, phosphorus, and potassium, supporting energy production and overall metabolic health.

Frequently Asked Questions (FAQ)

How are mung beans different from lentils?

Mung beans and lentils are distinct legume species with different characteristics. Mung beans (Vigna radiata) are small, round, and green, while lentils (Lens culinaris) come in several colors and have a flatter, disc-like shape. Mung beans have a milder flavor and softer cooked texture, whereas lentils tend to cook faster and offer a slightly earthier taste.

How do mung bean sprouts compare to cooked mung beans nutritionally?

Mung bean sprouts are much lower in calories than cooked whole mung beans, with only about 31 calories per cup compared to 212 calories for cooked beans. Sprouting reduces the carbohydrate and calorie content significantly while increasing vitamin C levels. However, cooked whole mung beans provide substantially more protein, fiber, and minerals like folate and iron.

Are mung beans easy to digest?

Mung beans are considered one of the easiest legumes to digest, which is one reason they are so widely used in traditional Ayurvedic and Chinese medicine. They contain lower amounts of the oligosaccharides that cause gas and bloating compared to larger beans like kidney beans or chickpeas. Soaking them before cooking and removing the skins can make them even gentler on the digestive system.

How are mung beans used in dal and Asian cooking?

In Indian cuisine, mung beans are a primary ingredient in moong dal, where they are simmered with turmeric, cumin, and other spices into a comforting, protein-rich stew. In Chinese and Southeast Asian cooking, mung beans are used to make glass noodles (bean thread noodles), sweet soups, and bean paste for desserts. They are also widely sprouted and used fresh in salads, stir-fries, and spring rolls.

How much protein and folate do mung beans provide?

A cup of cooked mung beans provides about 14.2 grams of protein and approximately 321 micrograms of folate, which is about 80% of the daily recommended intake. This high folate content makes mung beans especially beneficial for pregnant women and anyone looking to support cell growth and DNA synthesis. Pairing mung beans with rice creates a complete protein with all essential amino acids.