What are green grams?
Green gram, also known as mung beans or moong dal, is a small, green legume with a slightly sweet and nutty flavor. A staple in many Asian cuisines, particularly in India, it is valued for its quick cooking time and high nutritional content. The beans are sold whole or split (dal) and can be used in a variety of dishes, from savory curries and stews to sweet desserts.
The Calorie Count: Raw vs. Cooked
It's important to differentiate between the calorie content of raw and cooked green gram. A 100-gram serving of dry, uncooked green gram is significantly higher in calories, typically containing around 347 kcal, as the cooking process involves absorbing a large amount of water, which increases volume and reduces the calorie density. The calorie data in the title and throughout this article refers to the cooked form, as that is how it is most commonly consumed.
How many calories are in 100 grams of cooked green gram?
According to data from various sources, a standard 100-gram serving of cooked green gram, prepared by boiling in water without added fat or oil, contains approximately 105 to 112 calories. This low-calorie count, combined with its high nutrient density, makes it an excellent addition to a health-conscious diet. The exact calorie total can vary slightly depending on the cooking method, including whether salt or other ingredients are added, as well as the variety of the legume.
A detailed nutritional breakdown
Beyond just calories, 100 grams of cooked green gram offers a robust nutritional profile:
- Protein: Approximately 7-8 grams. Green gram is an excellent source of plant-based protein, which is vital for tissue repair, muscle growth, and overall body function.
- Carbohydrates: Around 18-20 grams. These are primarily complex carbohydrates, which provide a steady release of energy and help maintain stable blood sugar levels.
- Dietary Fiber: About 7-8 grams. A rich source of dietary fiber, green gram supports healthy digestion, promotes regular bowel movements, and provides a feeling of fullness, which is beneficial for weight management.
- Fat: Extremely low, at roughly 0.4-1 gram.
- Vitamins and Minerals: Green gram is packed with essential micronutrients, including:
- Folate (Vitamin B9): Crucial for DNA synthesis and repair, especially important for pregnant women.
- Magnesium: Plays a role in over 300 enzymatic reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.
- Potassium: Helps regulate fluid balance, nerve signals, and muscle contractions.
- Iron: Essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body.
- Antioxidants: Green gram contains powerful antioxidants like flavonoids and phenolic acids, which help fight oxidative stress and may lower the risk of chronic diseases.
Green gram vs. other legumes: A comparison
| Feature | Cooked Green Gram (100g) | Cooked Lentils (100g) | Cooked Chickpeas (100g) |
|---|---|---|---|
| Calories | ~105-112 kcal | ~116 kcal | ~129 kcal |
| Protein | ~7-8g | ~9g | ~8.2g |
| Dietary Fiber | ~7-8g | ~8g | ~6.4g |
| Carbohydrates | ~18-20g | ~20.1g | ~25g |
| Glycemic Index | Low (around 42) | Low (around 29) | Low (around 28-42) |
As shown in the comparison, cooked green gram is comparable in calorie count to other common legumes while offering a slightly lower carbohydrate profile. All three are excellent sources of plant-based protein and fiber, making them valuable additions to a balanced diet.
How to incorporate green gram into your diet
Green gram's versatility makes it easy to add to your meals. Here are some ideas:
- Curries and dals: Use whole or split green gram to make flavorful curries and dals. It pairs well with Indian spices and is delicious served with rice or roti.
- Salads: Sprouted green gram can be added to salads for extra crunch, protein, and nutrients. It adds a fresh, earthy flavor.
- Soups and stews: Cooked green gram can thicken and enrich soups and stews, providing a hearty, filling quality.
- Pancakes (Cheela/Pesarattu): Ground green gram flour is used to make savory pancakes, a popular breakfast dish in India.
Final thoughts
Green gram is a low-calorie, nutrient-dense legume that offers numerous health benefits, from promoting weight management to supporting heart and digestive health. Its rich content of protein, fiber, and essential vitamins and minerals makes it a highly valuable food for any diet. By understanding its nutritional profile and incorporating it into various dishes, you can enjoy this versatile legume while supporting your overall well-being. For more information on legumes, you can consult sources like the Mayo Clinic's high-fiber foods list.
Conclusion
In summary, 100 grams of cooked green gram provides approximately 105 to 112 calories, making it a low-calorie food relative to its nutritional value. Its high protein and dietary fiber content are particularly beneficial for promoting satiety, supporting digestive health, and aiding in weight management. The legume is also rich in micronutrients like folate, magnesium, and potassium, which contribute to heart health and overall wellness. Green gram is a versatile, healthy, and affordable food that can be easily incorporated into many different types of meals to enhance nutrition.
