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Mung beans are a lesser-known legume and are often referred to as green gram (not to be confused with the different species black gram). There are many other cultural names for this bean as its presence is very strong throughout many parts of Asia. Some other monikers include maash, mung, mug, munggo, pesalu, monggo, and kacang hijau.
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
When a mung bean is germinated, it grows a soft, white root. If it is harvested at this point, that is what is known as a mung bean sprout, or commonly called just “bean sprouts”. The bean sprouts are also very popular in many Asian cuisines such as stir fry and the popular Vietnamese dishes like pho. Mung beans can be prepared in both sweet and savory dishes and are found in many Asian cuisines.
The popular stir fry ingredient bean sprouts is often sprouted from mung beans and is commonly found in all grocery stores.
Whole mung beans are usually prepared from their dried state and must be boiled until they are soft. Mung bean paste can also be prepared from mung beans and requires hulling, cooking and then grinding into a paste.
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Nutrivore Score for Mung Beans – 249
Mung beans have a Nutrivore Score of 249, making them a medium nutrient-dense food! Plus, they are a low-fat food; mung beans contain 0.5 grams total fat per serving!
Per serving, mung beans are a best source (>50% daily value) of vitamin B9 (folate); an excellent source (20-50% daily value) of copper, dietary fiber, protein, and vitamin B1 (thiamin); and a good source (10-20% daily value) of iron, magnesium, manganese, phosphorus, polyphenols, potassium, vitamin B5 (pantothenic acid), vitamin B7 (biotin), and zinc.
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Mung Bean Nutrition Facts
One serving of mung beans is standardized to 1/5 cup raw or about 42 grams (1.5 ounces). When you cook mung beans, they increase in volume: 1 cup raw mung beans is roughly equivalent to 2 1/2 cups cooked mung beans.
Mung Bean Nutrition Facts Per Serving
| Mung beans, raw | Nutrivore Score: 249 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 10.0 grams | Net Carbohydrates: 19.5 grams |
| Calories: 146 | Total Fat: 0.5 grams | Dietary Fiber: 6.8 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 2.5 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 260.8 μg | 22% DV |
| Vitamin B2 (Riboflavin) | 97.9 μg | 8% DV |
| Vitamin B3 (Niacin) | 0.9 mg | 6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.8 mg | 16% DV |
| Vitamin B6 (Pyridoxine) | 160.4 μg | 9% DV |
| Vitamin B7 (Biotin) | 4.7 μg | 16% DV |
| Vitamin B9 (Folate) | 262.5 μg | 66% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 2.0 mg | 2% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.2 mg | 1% DV |
| Vitamin K | 3.8 μg | 3% DV |
| Choline | 41.1 mg | 7% DV |
| Myo-Inositol | ~ | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.1 g | 0% DV |
| ALA | 11.3 mg | 1% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 1% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 55.4 mg | 4% DV |
| Copper | 395.2 μg | 44% DV |
| Iodine | ~ | ~ |
| Iron | 2.8 mg | 16% DV |
| Magnesium | 79.4 mg | 19% DV |
| Manganese | 434.7 μg | 19% DV |
| Phosphorus | 154.1 mg | 12% DV |
| Potassium | 523.3 mg | 11% DV |
| Selenium | 3.4 μg | 6% DV |
| Sodium | 6.3 mg | 0% DV |
| Zinc | 1.1 mg | 10% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 28.6 μg | ~ |
| Polyphenols | 142.8 mg | ~ |
| Phytosterols | ~ | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Mung Bean Nutrition Varies With Cooking and Sprouting
The Nutrivore Score of mung beans varies based on method of preparation and processing. Sprouted versions of mung beans are germinated by soaking in water until a new plant (or sprout) starts to grow! They are popular in Asian cuisine as a key component of stir fries, pad thai, and spring rolls.
| NUTRIVORE SCORE | |
|---|---|
| Mung beans, mature seeds, cooked, boiled, with salt | 217 |
| Mung beans, mature seeds, cooked, boiled, without salt | 217 |
| Mung beans, mature seeds, raw | 249 |
| Mung beans, mature seeds, sprouted, raw | 711 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in black beans? Maybe your friends will be too!
Health Benefits of Mung Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of mung beans and see how they benefit our health.
Mung Beans Provide 66% DV Vitamin B9 (Folate)
Mung beans are a best source of vitamin B9 (folate), providing 66% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Mung Beans Provide 44% DV Copper
Mung beans are an excellent source of copper, providing 44% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Mung Beans Provide 6.8 g of Fiber
Mung beans are also an excellent source of dietary fiber, providing 6.8 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
Mung Beans Provide 22% DV Vitamin B1 (Thiamin)
Mung beans are an excellent source of vitamin B1 (thiamin), providing 22% of the daily value per 1/5-cup serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
Mung Beans Provide 10.0 g of Protein
Mung beans are also an excellent source of protein, providing 10.0 g of protein per 1/5-cup serving!
Proteins are the molecules that actually perform most of the various functions of life. In addition to being major structural components of cells and tissues, they have incredibly diverse roles from driving chemical reactions (e.g., enzymes) to signaling (e.g., some types of hormones) to transporting and storing nutrients. Dietary protein is necessary to supply the amino acid building blocks for all of the proteins in our bodies. The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit. In fact, many studies have evaluated diets containing three to four times more protein than this minimum and proven benefits to weight management, body composition, hormone regulation, and cardiovascular health. These studies suggest that an optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake. Learn more about protein and amino acids here.
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How Much Mung Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
In both animals and humans, mung bean protein has been shown to have beneficial effects on obesity, including suppressing hepatic lipogenesis in rodents and reducing fasting blood sugar and insulin levels in obese humans. Further research suggests these benefits occur via the gut microbiota!
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cITATIONS
Expand to see all scientific references for this article.
Tajoddin M, Manohar S, Lalitha J. Effect of Soaking and Germination on Polyphenol Content and Polyphenol Oxidase Activity of Mung Bean (Phaseolus Aureus L.) Cultivars Differing in Seed Color. International Journal of Food Properties. 2014. Vol 17(4):782-790. doi: 10.1080/10942912.2012.654702
USDA Food Central Database: Mung beans, mature seeds, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
