The Caloric Breakdown of Boiled Green Gram
The humble green gram, also known as the mung bean, is a powerhouse of nutrition often overlooked. A 100-gram serving of the plain boiled version is a low-calorie, nutrient-rich option for a healthy diet. The exact calorie count can vary slightly depending on the cooking method and any added ingredients, but it generally hovers around 105-110 kcal. This relatively low number is primarily due to the water absorption during boiling, which increases the beans' weight without adding significant calories, effectively diluting the overall calorie density compared to their raw, dehydrated state.
For context, 100 grams of raw green gram contains a much higher calorie load, typically around 330-350 kcal. The transformation from raw to boiled illustrates how preparation methods are critical in determining the final nutritional values. By choosing to boil green gram without adding fat, you create a wholesome, calorie-efficient meal component that promotes satiety and provides sustained energy.
A Detailed Nutritional Profile Beyond Calories
While the calorie count is a primary consideration, the true value of boiled green gram lies in its full nutritional makeup. It is more than just a source of energy; it is packed with essential macronutrients and micronutrients that contribute to overall health. Here is a closer look at what 100 grams of boiled green gram offers:
Macronutrient Breakdown
- Protein: Providing around 7-8 grams, green gram is a complete plant-based protein source containing essential amino acids, vital for muscle repair and growth. This makes it an excellent addition to vegetarian and vegan diets.
- Carbohydrates: A serving contains approximately 18-19 grams of complex carbohydrates, which supply sustained energy without causing drastic blood sugar spikes. This is particularly beneficial for managing blood sugar levels.
- Fiber: With 7-8 grams of dietary fiber, boiled green gram is exceptional for digestive health. It includes soluble fiber like pectin, which aids in bowel regularity, and resistant starch, which feeds beneficial gut bacteria.
- Fat: It is very low in fat, with less than 1 gram per 100g serving. This low-fat profile makes it a heart-healthy choice.
Micronutrients and Minerals
Beyond the macros, green gram is a treasure trove of vital vitamins and minerals:
- Folate (Vitamin B9): A cup of boiled mung beans provides a significant portion of the recommended daily intake of folate, which is crucial for DNA synthesis and preventing neural tube defects during pregnancy.
- Magnesium and Potassium: These minerals are essential for regulating blood pressure and supporting heart health.
- Iron: The iron content helps in maintaining proper hemoglobin levels and preventing anemia.
- Manganese and Zinc: These minerals play key roles in metabolism and immune function.
- Antioxidants: The presence of phenolic acids, flavonoids, and other compounds provides powerful antioxidant and anti-inflammatory benefits that protect cells from free radical damage.
Health Benefits of Incorporating Green Gram into Your Diet
- Aids Weight Management: The combination of high fiber and protein promotes feelings of fullness, curbing appetite and reducing overall calorie intake, which is beneficial for weight loss.
- Supports Digestive Health: The dietary fiber in green gram helps in maintaining a healthy digestive system, preventing constipation and bloating.
- Regulates Blood Sugar: With a low glycemic index, it helps regulate blood sugar levels, making it a suitable food choice for individuals with diabetes.
- Promotes Heart Health: High levels of potassium and magnesium work together to help lower blood pressure, while fiber helps reduce bad LDL cholesterol.
- Boosts Immunity: Rich in vitamins and antioxidants, green gram helps strengthen the immune system and protect the body against infections.
- Enhances Skin and Hair Health: The protein and antioxidants assist in tissue repair and support the production of collagen, promoting healthier skin and hair.
Comparison: Boiled Green Gram vs. Other Common Legumes
| Feature | Boiled Green Gram (per 100g) | Boiled Chickpeas (per 100g) | Boiled Red Lentils (per 100g) |
|---|---|---|---|
| Calories | ~105-110 kcal | ~164 kcal | ~116 kcal |
| Protein | ~7-8 g | ~8.9 g | ~9.0 g |
| Carbohydrates | ~18-19 g | ~27.4 g | ~20.1 g |
| Dietary Fiber | ~7-8 g | ~7.6 g | ~7.9 g |
| Fat | <1 g | ~2.6 g | ~0.4 g |
Cooking Methods and Calorie Considerations
When preparing green gram, your cooking method can affect the final calorie count. The 105-110 calorie figure is for plain boiled green gram without any added oils or fats. In many cultures, green gram is prepared in dishes like tadka, where spices and onions are sautéed in oil or ghee before being added to the boiled legumes. This addition significantly increases the overall calorie and fat content of the dish. For a calorie-controlled diet, it is best to stick to plain boiling and flavor with fat-free options like fresh herbs, lemon juice, and non-fat seasonings.
Another popular preparation is sprouting green gram. Sprouting changes the nutritional profile, often resulting in slightly fewer calories and higher levels of certain nutrients like antioxidants and free amino acids, making them an excellent raw addition to salads.
Conclusion
To sum up, a 100-gram serving of boiled green gram contains a modest number of calories, around 105-110 kcal, while delivering a powerful dose of protein, fiber, and essential micronutrients. This nutritional profile makes it an excellent, low-fat addition to almost any dietary plan, supporting goals from weight management to improved digestive and heart health. By understanding how preparation methods affect its nutritional value, you can strategically use this versatile legume to your maximum benefit. For more detailed nutritional information, you can consult databases such as the FoodData Central from the U.S. Department of Agriculture.
