Mungo beans, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Mungo beans, also known as black gram, are a hearty, dark-skinned legume that, once boiled, reveal a creamy, earthy interior with a satisfyingly firm yet tender bite. They are a nutritional powerhouse, boasting an impressive 7.54 grams of protein and 6.4 grams of fiber per 100 grams, all for just 105 calories. Their robust, slightly nutty flavor forms the backbone of countless comforting dishes across South Asia.
Calorie split: 28% protein · 68% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People adore mungo beans for their incredibly versatile, hearty texture that holds up beautifully in stews and curries while also turning silky when pureed. They are a beloved staple in Indian cuisine, forming the soul of iconic dishes like dal makhani, where their deep, earthy flavor is celebrated.
⚠️ Watch-outs & how to enjoy it better
Mungo beans contain oligosaccharides that can cause gas and bloating in some individuals. To minimize this, soak them overnight and discard the soaking water before cooking. Their sodium content can be high when prepared with salt, so those monitoring intake should rinse canned beans or cook from dried with minimal added salt.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber, promoting digestive health and satiety.
- Rich in essential minerals like iron, potassium, and magnesium.
- Low in fat and naturally cholesterol-free.
- Contains antioxidants that help combat oxidative stress.
🍽️ Popular dishes
Dal Makhani (Indian creamy black lentil stew)
Urad Dal (Indian spiced whole or split black gram)
Kala Chana Masala (North Indian black chickpea curry, often uses mungo)
Mash ki Dal (Pakistani split black gram lentil curry)
Vada (South Indian savory lentil fritters)
Idli/Dosa batter (fermented black gram and rice crepes/steamed cakes)🌍 Where it's eaten
💡 Did you know?
The split, husked black gram (urad dal) is the key fermenting agent in traditional Indian batters for idli and dosa, thanks to its high protein content which traps CO2 and creates a fluffy texture.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 105 kcal |
| Energy | 439 kj |
| Protein | 7.5 g |
| Total lipid (fat) | 0.55 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 18.3 g |
| Fiber, total dietary | 6.4 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 63.0 mg |
| Phosphorus, P | 156 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 243 mg |
| Zinc, Zn | 0.83 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.41 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 94.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 94.0 ug |
| Folate, DFE | 94.0 ug |
| Choline, total | 29.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 19.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 31.0 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 | 0.04 g |
| SFA 16:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.34 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.26 g |
| Isoleucine | 0.39 g |
| Leucine | 0.63 g |
| Lysine | 0.50 g |
| Methionine | 0.11 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.23 g |
| Valine | 0.42 g |
| Arginine | 0.49 g |
| Histidine | 0.21 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.88 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.32 g |
| Proline | 0.35 g |
| Serine | 0.40 g |
FAQ
What's the difference between mung beans and mungo beans?
They are different legumes. Mung beans (Vigna radiata) are small, green, and cook quickly. Mungo beans or black gram (Vigna mungo) are larger, black-skinned, and have a denser, creamier texture when cooked.
Do I need to soak mungo beans before cooking?
Yes, soaking for 6-8 hours or overnight is highly recommended. It significantly reduces cooking time, improves digestibility by reducing gas-causing compounds, and ensures even cooking.
Why are my cooked mungo beans still hard?
Black gram has a tough seed coat. If not soaked properly or if using very old beans, they may resist softening. Ensure they are fully submerged in water during cooking and that your water is at a full boil before adding beans. A pressure cooker is very effective.
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 · 29% calories from protein · 6.4 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: 1.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.