Know what’s on your plate
Mung beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 347 kcal —
- Protein 24 g 48%
- Carbohydrate 46 g 17%
- Fat 1.2 g 1%
- Saturated fat 0.3 g 2%
- Fibre 16 g 58%
- Sugars 6.6 g —
- Sodium 15 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 4.8 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.51 mg 3%
- Vitamin K 9 µg 8%
- Thiamin (B1) 0.62 mg 52%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 1.9 mg 38%
- Vitamin B6 0.38 mg 22%
- Folate (B9) 625 µg 156%
- Vitamin B12 0 µg 0%
- Choline 97.9 mg 18%
Minerals
- Calcium 132 mg 10%
- Iron 6.7 mg 37%
- Magnesium 189 mg 45%
- Phosphorus 367 mg 29%
- Potassium 1246 mg 27%
- Zinc 2.7 mg 24%
- Copper 0.94 mg 105%
- Manganese 1 mg 45%
- Selenium 8.2 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 347 | 24 g | 46 g | 1.2 g |
| 1 × cup | 207 g | 718 | 49 g | 96 g | 2.4 g |
| 1 × tbsp | 13 g | 45 | 3.1 g | 6 g | 0.1 g |
| 2 × cup | 414 g | 1437 | 99 g | 192 g | 4.8 g |
| ½ × cup | 103.5 g | 359 | 25 g | 48 g | 1.2 g |
| 3 × cup | 621 g | 2155 | 148 g | 288 g | 7.1 g |
| 4 × cup | 828 g | 2873 | 198 g | 384 g | 9.5 g |
Similar foods
- Mung bean sproutsmature seeds, raw30 kcal / 100 g
- Whole mung beansdried, raw279 kcal / 100 g
- Mung bean dahldried, raw291 kcal / 100 g
- Mungo beansmature seeds, raw341 kcal / 100 g
- Green gramwhole294 kcal / 100 g
- Mothbeansmature seeds, raw343 kcal / 100 g
- Moth beansmature seeds, dry343 kcal / 100 g
- Green gram dala vigna radiat326 kcal / 100 g
- Black gram dal324 kcal / 100 g
- Adzuki beansmature seeds, raw329 kcal / 100 g
Questions about Mung beans
Do you need to soak mung beans before cooking them?
No, but soaking them for 4–8 hours shortens the cooking time and helps them cook more evenly. Drain and rinse them before adding fresh water.
How long do you cook mung beans?
Simmer whole dried mung beans in plenty of water until tender: allow about 30–40 minutes if unsoaked, or 20–25 minutes if soaked. Salt them near the end, as salting the water early can slow softening.
How do you make mung bean sprouts at home?
Soak the beans overnight, drain them, then keep them in a clean jar covered with a breathable lid, rinsing and draining twice daily. They usually sprout in 2–4 days; keep them chilled and cook sprouts thoroughly rather than eating them raw.
What can you make with mung beans?
Cooked mung beans are good in mung dal, khichdi with rice, and soups or curries. For Korean-style nokdujeon, grind soaked mung beans into a coarse batter and fry it with vegetables until crisp on both sides.
How should you store cooked mung beans?
Cool them promptly, then keep them in a covered container in the fridge and use within 3–4 days. Freeze portions with a little cooking liquid for up to about 3 months.
Can you use lentils instead of mung beans?
Yes: brown or green lentils work well in soups, curries and dal, but they have a stronger flavour and may take longer to soften. For a similar mild taste and texture, split yellow peas are another option, though they too generally need longer cooking.
Which nutrients stand out in mung beans?
They are a source of iron and magnesium: a 100 g portion provides 6.7 mg of iron and 189 mg of magnesium. They are also high in folate, with 625 µg per 100 g.
Source: USDA FoodData Central 174256 · per 100 g · carbohydrate per EU label, fibre excluded
