The calorie count and macronutrient breakdown
For those watching their calorie intake, understanding the energy content of food is crucial. Boiled mung beans are an excellent addition to a health-conscious diet because of their favorable nutritional profile. A standard 100-gram serving of mung beans that have been boiled without any added fats or seasonings contains roughly 105 to 112 calories. The slight variation can depend on the specific cooking method and whether salt is included, which can increase the sodium content but has a negligible effect on calories. The majority of these calories come from complex carbohydrates and protein, not fat.
Macronutrients per 100g of boiled mung beans
- Protein: Approximately 7 grams. This is a significant amount for a plant-based food, making it a great source for vegetarians and vegans.
- Carbohydrates: About 19 grams, which includes a substantial amount of dietary fiber.
- Fat: A very low amount, typically less than 1 gram.
- Dietary Fiber: A notable 7 to 8 grams, contributing significantly to digestive health.
Health benefits of including boiled mung beans in your diet
The low-calorie nature of boiled mung beans is just one of many reasons to add them to your meals. Their rich composition of fiber, protein, and antioxidants provides a wide range of health benefits.
- Aids in weight management: The combination of high protein and high fiber content promotes a feeling of fullness and satiety, which can help reduce overall calorie intake and assist with weight loss.
- Supports digestive health: The dietary fiber and resistant starch found in mung beans act as prebiotics, feeding the beneficial bacteria in your gut. This can lead to improved digestive function and a healthier gut microbiome.
- Contributes to heart health: Studies suggest that the nutrients in mung beans can help reduce 'bad' LDL cholesterol and regulate blood pressure, contributing to a healthier cardiovascular system.
- Rich in antioxidants: Mung beans contain various antioxidants, such as flavonoids and phenolic acids, that combat free radicals in the body. This helps reduce inflammation and can lower the risk of chronic diseases.
- Excellent source of vitamins and minerals: These legumes are a powerhouse of essential micronutrients, including folate, magnesium, iron, and potassium, which are crucial for numerous bodily functions.
Comparison: Boiled mung beans vs. other legumes
To put the nutritional value of boiled mung beans into perspective, here is a comparison with other common boiled legumes based on a 100-gram serving.
| Legume | Calories (kcal) | Protein (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| Boiled Mung Beans | 105–112 | ~7 | ~7.6 | <1 |
| Boiled Lentils | ~116 [cite] | ~9 [cite] | ~8 [cite] | <1 [cite] |
| Boiled Chickpeas | ~164 [cite] | ~9 [cite] | ~7.6 [cite] | ~2.6 [cite] |
| Boiled Kidney Beans | ~127 [cite] | ~8.7 [cite] | ~7.4 [cite] | <1 [cite] |
As the table shows, boiled mung beans are one of the lowest-calorie options among popular legumes while still providing a solid amount of protein and fiber. This makes them a fantastic choice for calorie-conscious diets.
How to incorporate boiled mung beans into your meals
Adding boiled mung beans to your diet is simple and can be done in many creative ways. Their mild flavor makes them adaptable to a variety of dishes.
- Soups and stews: Add boiled mung beans to vegetable soups or stews for a protein and fiber boost. They add a hearty, satisfying texture without the extra calories.
- Salads: Toss cooled, boiled mung beans into salads with your favorite vegetables and a light vinaigrette for a filling and nutritious meal.
- Side dishes: Season boiled mung beans with spices like cumin, turmeric, and ginger for a simple, flavorful side dish.
- Curries and dals: Mung beans are a staple in many Asian and Indian curries and dals. This is a classic, delicious way to prepare them.
- Mung bean sprouts: For a different texture and nutritional profile, you can also sprout mung beans and add them to sandwiches, stir-fries, or raw salads.
Conclusion
Boiled mung beans are a low-calorie, nutrient-dense powerhouse that offers a wide array of health benefits, from aiding weight management to supporting heart and digestive health. With approximately 105 to 112 calories per 100-gram serving, they provide a rich source of plant-based protein, dietary fiber, and essential micronutrients. Their versatility makes them an easy and healthy addition to countless meals, helping you feel fuller for longer and improving your overall well-being. By choosing mung beans, you can make a simple yet significant positive change to your diet.
