Know what’s on your plate
Mungo beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 341 kcal —
- Protein 25 g 50%
- Carbohydrate 41 g 15%
- Fat 1.6 g 2%
- Saturated fat 0.1 g 1%
- Fibre 18 g 65%
- Sodium 38 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.27 mg 23%
- Riboflavin (B2) 0.25 mg 20%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 0.91 mg 18%
- Vitamin B6 0.28 mg 17%
- Folate (B9) 216 µg 54%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 138 mg 11%
- Iron 7.6 mg 42%
- Magnesium 267 mg 64%
- Phosphorus 379 mg 30%
- Potassium 983 mg 21%
- Zinc 3.4 mg 30%
- Copper 0.98 mg 109%
- Manganese 1.5 mg 66%
- Selenium 8.2 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 341 | 25 g | 41 g | 1.6 g |
| 1 × cup | 207 g | 706 | 52 g | 84 g | 3.4 g |
| 2 × cup | 414 g | 1412 | 104 g | 169 g | 6.8 g |
| ½ × cup | 103.5 g | 353 | 26 g | 42 g | 1.7 g |
| 3 × cup | 621 g | 2118 | 157 g | 253 g | 10 g |
| 4 × cup | 828 g | 2823 | 209 g | 337 g | 14 g |
Similar foods
- Mung beansmature seeds, raw347 kcal / 100 g
- Whole mung beansdried, raw279 kcal / 100 g
- Mung bean sproutsmature seeds, raw30 kcal / 100 g
- Green gramwhole294 kcal / 100 g
- Mothbeansmature seeds, raw343 kcal / 100 g
- Black gram dal324 kcal / 100 g
- Moth beansmature seeds, dry343 kcal / 100 g
- Black beansmature seeds, raw341 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
- Adzuki beansmature seeds, raw329 kcal / 100 g
Questions about Mungo beans
Are mungo beans the same as mung beans?
Yes. Mungo bean is another name for the mung bean, also called green gram; the small, olive-green dried beans are used whole, split or sprouted.
Do you need to soak mungo beans before cooking them?
Soaking overnight in plenty of cold water shortens cooking and helps them cook evenly, but it is not essential. Drain and rinse them before boiling.
How long do dried mungo beans take to cook?
After soaking, simmer them in fresh water for about 30–40 minutes, until tender; unsoaked beans usually take 45–60 minutes. Keep them at a gentle simmer so the skins are less likely to split.
How do you sprout mungo beans safely at home?
Soak the beans overnight, drain, then keep them in a clean sprouting jar or sieve, rinsing and draining them twice daily. They are usually ready in 2–4 days; keep them chilled and cook sprouts thoroughly, especially for young children or anyone more vulnerable to food-borne illness.
What can you make with mungo beans?
Simmer them into a spiced dal or curry, or add cooked beans to soups, stews and grain salads. They are also the bean used for bean sprouts in dishes such as stir-fries and noodle soups.
How should you store dried mungo beans and cooked ones?
Keep dried beans in an airtight container in a cool, dry cupboard. Refrigerate cooked beans promptly in a covered container and use within 3–4 days, or freeze them for longer storage.
Are mungo beans a good source of protein and fibre?
Yes. A 100 g portion provides 25 g of protein and 18 g of fibre; these figures are for dried beans, so a serving of cooked beans weighs more because it absorbs water.
Which minerals stand out in mungo beans?
Mungo beans are high in copper, magnesium and manganese, and are a source of iron, zinc and phosphorus. A 100 g portion provides 7.6 mg of iron.
Source: USDA FoodData Central 174259 · per 100 g · carbohydrate per EU label, fibre excluded
