Mung beans, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Boiled mature mung beans are small, olive-green legumes with a soft, slightly grainy texture and a mild, earthy, nutty flavor. They are a low-calorie, high-fiber protein source, offering a substantial 7.6g of fiber and 7g of protein per 100g cooked serving.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love mung beans for their mild, versatile flavor that absorbs spices and broths beautifully, making them a comforting staple in soups, stews, and desserts across many cultures.
⚠️ Watch-outs & how to enjoy it better
The added salt in this preparation can contribute to high sodium intake, which is a concern for those monitoring blood pressure. To counteract this, rinse the beans after cooking or use them as a base for unsalted dishes, and pair with potassium-rich foods like leafy greens.
Key benefits
- Excellent source of plant-based protein
- Very high in dietary fiber for digestive health
- Low in fat and naturally cholesterol-free
- Provides essential minerals like iron and potassium
- A low-glycemic index carbohydrate source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mung beans are one of the few legumes commonly eaten both in their mature, dried form and as fresh, green sprouts, which have a completely different crunch and flavor profile.
Full nutrition (USDA data · scales with serving)
| Water | 72.7 g |
| Energy | 105 kcal |
| Energy | 441 kj |
| Protein | 7.0 g |
| Total lipid (fat) | 0.38 g |
| Ash | 0.79 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 7.6 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 48.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.58 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 159 ug |
| Folic acid | 0.00 ug |
| Folate, food | 159 ug |
| Folate, DFE | 159 ug |
| Choline, total | 29.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 24.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 18:1 | 0.05 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.23 g |
| Isoleucine | 0.30 g |
| Leucine | 0.54 g |
| Lysine | 0.49 g |
| Methionine | 0.08 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.21 g |
| Valine | 0.36 g |
| Arginine | 0.49 g |
| Histidine | 0.20 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.81 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.28 g |
| Proline | 0.32 g |
| Serine | 0.35 g |
FAQ
Are mung beans the same as lentils?
No. While both are legumes, mung beans are small, green seeds from the Vigna radiata plant, whereas lentils are lens-shaped seeds from the Lens culinaris plant. They differ in taste, texture, and cooking time.
Do I need to soak mung beans before boiling?
Soaking mature mung beans for 4-8 hours or overnight is recommended. It reduces cooking time significantly and can make them easier to digest. If short on time, a quick soak in hot water for 1 hour also works.
How can I reduce the sodium if I buy them canned or pre-boiled with salt?
Rinse the beans thoroughly under cold running water in a colander. This can wash away a significant portion of the surface sodium. You can also dilute the dish by adding unsalted vegetables or grains.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.05 kcal/g · 27% calories from protein · 7.6 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.