Mung Bean (Mature Seeds, Raw) – Nutritional Profile
Mung beans, also known as green gram, are small, green legumes packed with essential nutrients and a versatile ingredient in various dishes. They are commonly used in both savory and sweet recipes, providing a wholesome base for soups, salads, and desserts. Below is the detailed nutritional breakdown for raw, mature mung bean seeds:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 341 kcal |
| Protein | 25.21 g |
| Total Fat | 1.64 g |
| Saturated Fat | 0.114 g |
| Carbohydrates | 58.99 g |
| Fiber | 18.3 g |
| Sugar | 0.0 g |
| Calcium | 138 mg |
| Iron | 7.57 mg |
| Magnesium | 267 mg |
| Phosphorus | 379 mg |
| Potassium | 983 mg |
| Sodium | 38 mg |
| Zinc | 3.35 mg |
| Copper | 0.981 mcg |
| Manganese | 1.527 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.273 mg |
| Riboflavin (Vitamin B2) | 0.254 mg |
| Niacin (Vitamin B3) | 1.447 mg |
| Vitamin B6 | 0.281 mg |
| Folate | 216 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mung beans are generally safe for most individuals and are not a common allergen. However, as with any food, individuals with legume allergies should consult with a healthcare provider before consumption.
Dietary Preferences
Mung beans are an excellent choice for various dietary needs and preferences, making them a versatile ingredient:
- Vegetarian and Vegan: Mung beans are a plant-based source of protein, ideal for those following vegetarian or vegan diets.
- Gluten-Free: Naturally gluten-free, mung beans are suitable for individuals with celiac disease or gluten sensitivities.
- Low-Fat and High-Fiber: Mung beans are low in fat while being rich in fiber, making them a great choice for those seeking to improve digestive health and maintain a healthy weight.
- Rich in Micronutrients: Packed with essential vitamins and minerals, including magnesium, potassium, and folate, mung beans contribute to overall well-being.
Health Benefits and Cooking Tips
Mung beans are not only nutrient-dense but also offer numerous health benefits. They are an excellent source of plant-based protein, which supports muscle repair and growth. The high fiber content aids digestion and helps maintain healthy blood sugar levels. Furthermore, mung beans are rich in antioxidants, promoting heart health and reducing the risk of chronic diseases.
To prepare mung beans, rinse them thoroughly to remove any dirt or debris. They can be soaked overnight to reduce cooking time, or cooked directly in water until tender. Mung beans are often used in soups, stews, curries, and even desserts like mung bean pudding.
Conclusion
Mung beans are an incredibly nutritious and versatile ingredient that can be incorporated into a variety of dishes. With their high protein content, essential vitamins and minerals, and health-promoting properties, they are a fantastic addition to any balanced diet. Whether you’re cooking a savory curry or a sweet dessert, mung beans provide both taste and nutritional value, making them a great choice for health-conscious individuals.
