Calories and Nutritions in Mung Beans

A 100 gram serving of raw mung beans has 347 calories. A 100 gram serving of cooked, boiled mung beans contains 105 calories. A 100 gram serving of raw moong sprouts has 30 calories.

One kilogram (1000g) of raw mung beans contains 3470 calories. One kilogram of cooked, boiled mung beans has 1050 calories. One kilogram of raw moong sprouts contains 300 calories.

The calorie of one serving of mung beans varies by brand. A quarter-cup dry serving (52g) of Goya Mung Beans contains 180 calories. A quarter-cup dry serving (48g) of Arrowhead Mills Organic Green Mung Beans has 170 calories.

One cup (207g) of raw mung beans has 718 calories. One cup (202g) of cooked, boiled mung beans contains 212 calories. One cup (104g) of raw moong sprouts has 31 calories.

The consumption of mung beans is linked to several health advantages, supported by scientific evidence. A breakdown of the principal health advantages is provided below.

• Supports Heart Health: Mung beans contain compounds that may benefit cardiovascular health. The beans are a good source of potassium and magnesium, which can help regulate blood pressure. The soluble fiber in mung beans can also help lower LDL ("bad") cholesterol levels. A meta-analysis by Bazzano, L. A., et al. (2011), "Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials," concluded that intake of non-soy legumes was associated with a significant reduction in LDL cholesterol.
• Rich in Antioxidants: Mung beans are rich in phenolic acids and flavonoids, which are powerful antioxidants. These compounds, including vitexin and isovitexin, help protect the body's cells from damage caused by free radicals, which can reduce the risk of chronic diseases. A study by Ganesan, K., & Xu, B. (2018), "A critical review on phytochemical profile and health promoting effects of mung bean (Vigna radiata)," detailed the extensive antioxidant capacity of the compounds found in mung beans.
• Aids in Digestive Health: Mung beans are an important source of dietary fiber, particularly pectin, a type of soluble fiber. Pectin helps to speed up the movement of food through the gut, promoting regular bowel movements. The beans also contain resistant starch, which acts as a prebiotic, feeding the beneficial bacteria in the large intestine. Research by Dahl, W. J., & Stewart, M. L. (2015), "Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber," reaffirms the crucial role of fiber in maintaining gut health.

While mung beans are safe for most individuals, a few potential considerations should be noted. A summary of these potential considerations is presented below.

• Contains Antinutrients: Raw mung beans contain antinutrients like phytic acid and tannins, which can bind to minerals such as iron, zinc, and calcium, reducing their absorption. Soaking, sprouting, or cooking the beans can reduce the levels of these compounds. A study by Dahiya, P. K., et al. (2015), "Mung bean: technological and nutritional potential," discusses how processing methods can mitigate the effects of these antinutrients. An alternative with lower phytic acid is white rice. A daily suggested amount is one cup of cooked beans.
• May Cause Gas and Bloating: Mung beans contain oligosaccharides, a type of carbohydrate that can be difficult for some people to digest. This can lead to gas, bloating, and stomach discomfort, particularly for those not accustomed to a high-fiber diet. Research by Muir, J. G., et al. (2009), "Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC)," identifies these compounds as FODMAPs. Soaking the beans before cooking can help reduce the oligosaccharide content.

Yes, mung beans are a highly nutritious food because the beans offer benefits for metabolic, digestive, and cellular health. Mung beans support metabolic health with a low glycemic index and a high fiber content, which helps to regulate blood sugar levels. A study by Jenkins, D. J. A., et al. (2008), "Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes," demonstrated the benefits of high-fiber foods for diabetic management. The beans support digestive health through both soluble and insoluble fiber, promoting regular bowel movements and nourishing beneficial gut bacteria. For cellular health, mung beans are rich in antioxidants like vitexin and isovitexin. 

Yes, moong dal is good for weight loss. Moong dal, which is split and hulled mung beans, is high in both protein and dietary fiber. This combination promotes a feeling of fullness, or satiety, which can help reduce overall calorie intake by curbing appetite and preventing overeating. A systematic review by Clark, M. J., & Slavin, J. L. (2013), "The effect of fiber on satiety and food intake: a systematic review," confirmed that dietary fiber has a significant effect on satiety, leading to reduced food intake. The protein requires more energy to digest compared to carbohydrates or fats, a process known as the thermic effect of food, which can slightly boost metabolism. A clinical study by Weigle, D. S., et al. (2005), "A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight," demonstrated that a high-protein diet led to sustained reductions in appetite and body weight. The fiber also slows down digestion, leading to a more gradual release of sugar into the bloodstream and sustained energy levels, which helps to control cravings. The inclusion of legumes like moong dal in a diet is directly associated with weight management. A meta-analysis of randomized controlled trials by Kim, S. J., et al. (2016), "Effects of dietary pulse consumption on body weight," found that dietary pulse consumption resulted in a modest but significant weight loss.

The specific form of the mung bean determines its caloric value, with differences resulting from processing and germination. Skinned mung beans (yellow moong dal) have the highest calorie count among cooked varieties, at 115 calories per 100g, because the removal of the hull slightly concentrates the starchy interior. Whole green mung beans and split mung beans with skin have a similar calorie count of around 105 calories per 100g. Mung bean sprouts have the lowest calorie count by a large margin, at just 30 calories per 100g. The sprouting process dramatically increases the water content of the bean, which dilutes the calories and macronutrients.

Mung beans' origins trace back to the Indian subcontinent, where the beans were domesticated thousands of years ago. Archaeological evidence suggests that mung beans (Vigna radiata) have been cultivated in India for at least 3,500 years. From India, the cultivation of this versatile legume spread to China and other parts of Southeast Asia. The bean became a fundamental ingredient in Ayurvedic medicine and a staple protein source throughout Asia. The development of specific dishes evolved over centuries within these cultures. In India, the practice of splitting and skinning the bean to create moong dal for dishes like dal and khichdi became widespread. In China, mung beans were used for both sweet soups (lü dou tang) and as a filling for pastries like mooncakes. The process of sprouting the beans also has a long history in Asian cuisine, valued for both texture and increased nutrient availability.