Mung Bean (Mature Seeds, Cooked, Bleached with Salt) – Nutritional Information
Mung beans, commonly consumed as a nutritious and versatile legume, are known for their numerous health benefits. When cooked and bleached with salt, they retain their distinctive flavor and provide a range of essential nutrients. Below is a detailed breakdown of the nutritional content of cooked mung beans.
Nutritional Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 105 kcal |
| Protein | 7.54 g |
| Total Fat | 0.55 g |
| Saturated Fat | 0.038 g |
| Carbohydrates | 18.34 g |
| Fiber | 6.4 g |
| Sugar | 2.01 g |
| Calcium | 53.0 mg |
| Iron | 1.75 mg |
| Magnesium | 63.0 mg |
| Phosphorus | 156.0 mg |
| Potassium | 231.0 mg |
| Sodium | 243.0 mg |
| Zinc | 0.83 mg |
| Copper | 0.139 mcg |
| Manganese | 0.412 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 1.0 mg |
| Thiamine (B1) | 0.15 mg |
| Riboflavin (B2) | 0.075 mg |
| Niacin (B3) | 1.5 mg |
| Vitamin B6 | 0.058 mg |
| Folate (B9) | 94.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mung beans are naturally gluten-free and are a great source of plant-based protein. However, they may cause allergic reactions in some individuals, particularly those who are sensitive to legumes. Always consult with a healthcare provider if you have concerns about potential allergies.
Dietary Preferences
Mung beans are a fantastic addition to various dietary preferences and restrictions:
- Vegetarian & Vegan: Naturally plant-based, mung beans are suitable for vegetarian and vegan diets.
- Gluten-Free: These beans are naturally free of gluten, making them safe for those with gluten sensitivities or celiac disease.
- High-Fiber: With a substantial fiber content, mung beans are an excellent choice for individuals seeking to increase their dietary fiber intake.
- Low in Fat: Mung beans are low in fat, making them ideal for those seeking to maintain a balanced diet with minimal fat intake.
- Low-Sodium Options: Although this variant contains added salt, mung beans can be enjoyed without salt for a more health-conscious choice.
Nutritional Benefits
Mung beans are an excellent source of plant-based protein, which is essential for muscle building, tissue repair, and overall growth. The beans are also high in dietary fiber, promoting digestive health and regularity. Their significant mineral content, including magnesium, phosphorus, and potassium, supports various bodily functions such as muscle contraction, bone health, and fluid balance.
The relatively low calorie count, combined with the nutrient-dense profile, makes mung beans an ideal choice for weight management. Furthermore, their high iron content supports healthy blood circulation and energy levels, while folate contributes to cellular function and the prevention of neural tube defects during pregnancy.
Cooking Advice
Mung beans are incredibly versatile and can be prepared in a variety of ways. They can be added to soups, stews, and salads, or ground into a paste for use in traditional dishes like dals and curries. While this specific preparation includes salt, you can also cook mung beans without salt for a milder flavor and to better suit a low-sodium diet.
Conclusion
Mung beans are a nutrient-packed, versatile ingredient that can enhance a wide range of dishes. With their high protein and fiber content, along with their impressive array of vitamins and minerals, they offer numerous health benefits. Whether you’re looking to boost your plant-based protein intake or seeking a nutritious side dish, mung beans are an excellent choice for a healthy, balanced diet.
