Mung Beans (Mature Seeds, Raw)
Mung beans are small, green legumes that are widely known for their nutritional benefits and versatility in various dishes. These mature seeds, in their raw form, are an excellent source of plant-based protein, essential minerals, and vitamins. Whether used in soups, salads, or as a key ingredient in Asian cuisine, mung beans offer a nutritious addition to any meal.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 347 kcal |
| Protein | 23.86 g |
| Fat | 1.15 g |
| Saturated Fats | 0.348 g |
| Carbohydrates | 62.62 g |
| Fiber | 16.3 g |
| Sugar | 6.6 g |
| Calcium | 132 mg |
| Iron | 6.74 mg |
| Magnesium | 189 mg |
| Phosphorus | 367 mg |
| Potassium | 1246 mg |
| Sodium | 15 mg |
| Zinc | 2.68 mg |
| Copper | 0.941 mcg |
| Manganese | 1.035 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 4.8 mg |
| Thiamine (B1) | 0.621 mg |
| Riboflavin (B2) | 0.233 mg |
| Niacin (B3) | 2.251 mg |
| Vitamin B6 | 0.382 mg |
| Folate (B9) | 625 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 6 mcg |
| Vitamin E | 0.51 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Mung beans are a powerhouse of nutrients, offering a variety of health benefits. They are an excellent source of protein, making them a great option for vegetarians and vegans looking to meet their protein needs. With over 23 grams of protein per 100g, they are a potent addition to your diet for muscle repair and overall body maintenance.
In addition to protein, mung beans are rich in fiber, with 16.3 grams per 100g. This high fiber content helps in promoting digestive health and maintaining regular bowel movements. The beans’ fiber also aids in controlling blood sugar levels, making them beneficial for individuals managing diabetes.
Mung beans are a rich source of essential minerals, including iron, magnesium, phosphorus, potassium, and calcium. These minerals contribute to bone health, improve oxygen transport in the blood, and support muscle function. For instance, the high potassium content (1246 mg per 100g) supports heart health by regulating blood pressure.
The antioxidants in mung beans, such as manganese and zinc, help in fighting oxidative stress, promoting immune health, and maintaining healthy skin. The presence of folate, a vital B vitamin, supports brain health and can help in preventing neural tube defects during pregnancy.
Allergen Information
Mung beans are naturally gluten-free and do not contain any common allergens such as nuts, dairy, or soy. However, individuals with legume allergies should exercise caution when consuming mung beans.
Dietary Preferences
- Vegan & Vegetarian: Mung beans are an excellent source of plant-based protein and are suitable for both vegan and vegetarian diets.
- Gluten-Free: Mung beans are naturally gluten-free, making them an ideal option for those with gluten intolerance or celiac disease.
- High-Fiber: Mung beans are an excellent source of dietary fiber, supporting digestive health and contributing to a balanced diet.
Tips for Preparation
Mung beans can be used in a variety of dishes. They can be sprouted, boiled, or ground into flour for baking or thickening soups. Sprouted mung beans are especially popular in salads, offering a crunchy texture and refreshing taste. To cook mung beans, rinse them thoroughly and then simmer in water for about 30 minutes until tender. You can enhance their flavor by adding spices such as cumin, turmeric, or garlic.
Conclusion
Mung beans are not only a nutritious food choice but also an incredibly versatile ingredient that can be used in various culinary applications. Whether you’re looking to boost your protein intake, improve digestive health, or enjoy a heart-healthy meal, mung beans offer a range of benefits. With their high fiber, protein, and essential vitamins and minerals, they are a must-have in any healthy diet.
