The classic Filipino staple, ginisang monggo, is a comforting and nutritious stew made from mung beans. While the base ingredient, mung beans, is consistently healthy, the overall calorie count of the final dish can vary widely depending on how it is prepared. Understanding these variations is crucial for those monitoring their caloric intake, whether for weight management or overall health.
The Core Calorie Breakdown
At its heart, a 100g serving of ginisang monggo is a nutritious mix of carbohydrates, protein, and fiber. A simple homemade version, based on available nutritional data, can contain approximately 98 calories per 100g. This makes it a relatively low-calorie meal, especially when compared to other meat-heavy dishes. A breakdown for this standard homemade recipe includes roughly 11g of carbohydrates, 8g of protein, and 2.6g of fat.
The bulk of the calories comes from the mung beans themselves, which are a good source of plant-based protein and dietary fiber. The vegetables added to the stew, such as spinach or malunggay leaves, contribute minimal calories while boosting the vitamin and mineral content.
Factors Influencing Calorie Count
The final caloric value is highly dependent on the choice of additional ingredients. This is why you can find wildly different calorie estimates online; they all reflect different cooking styles.
Meaty Additions and Toppings
- Pork Belly and Chicharon: Many traditional recipes call for sautéed pork belly and crushed chicharon (pork rinds) as a topping. These additions significantly increase the total fat content and, consequently, the calorie count. A serving with a generous amount of fatty meat could easily push the calorie total well over 130 kcal per 100g.
- Lean Meats and Seafood: Opting for leaner proteins like chicken or simple dried shrimp (dilis) will result in a lower-calorie, higher-protein dish. These versions maintain the savory flavor without the caloric load of fatty pork.
- Coconut Milk: In some variations, coconut milk is used to create a richer, creamier broth. While delicious, coconut milk is high in saturated fat and adds a considerable number of calories.
Other Ingredients and Preparation
- Cooking Oil: The amount and type of cooking oil used for sautéing the aromatics (garlic, onion) directly impacts the fat and calorie content. Using less oil or a healthier oil like olive oil can make a difference.
- Vegetable-to-Bean Ratio: The proportion of mung beans to leafy greens and other vegetables affects the calorie density. A dish with more vegetables will be lower in calories and higher in fiber.
How to Control Calories
Controlling the calorie count is simple when you are aware of which ingredients are the primary culprits. For a lighter, healthier version:
- Swap pork belly for lean pork loin, chicken breast, or firm tofu.
- Use a moderate amount of vegetable oil for sautéing.
- Pile on the vegetables, like spinach, bitter melon leaves, or malunggay.
- Skip the chicharon topping or use it very sparingly.
- Avoid adding coconut milk for a less fatty broth.
Calorie Comparison: Simple vs. Rich Ginisang Monggo
The following table highlights the difference in calorie and macronutrient content between a more basic, vegetable-heavy ginisang monggo and a richer version with pork and chicharon. The values are approximate and based on typical homemade recipes.
| Ingredient Base | Approximate Calories (per 100g) | Main Protein Source | Main Fat Source | Fiber Content | Protein Content |
|---|---|---|---|---|---|
| Simple Ginisang Monggo | 90-100 kcal | Mung beans, dried shrimp | Small amount of cooking oil | High | Moderate |
| Rich Ginisang Monggo | 120-150+ kcal | Mung beans, pork belly, chicharon | Pork fat, chicharon | High | High |
Health Benefits of Mung Beans
Beyond the calorie count, the nutritional value of ginisang monggo is worth noting. Mung beans are a nutritional powerhouse, offering several health benefits:
- High in Protein and Fiber: Mung beans are an excellent source of protein, essential for muscle repair and satiety. The high fiber content aids digestion and promotes a feeling of fullness, which can assist in weight management.
- Rich in Micronutrients: They provide a good dose of B vitamins, magnesium, iron, and potassium, all vital for various bodily functions.
- Antioxidant Properties: Mung beans contain antioxidants that help protect the body from cell damage and inflammation.
Conclusion
So, how many calories in 100g ginisang monggo? The answer is not a single number, but a range. For a simpler, homemade version, expect around 98 calories, making it a healthy and filling meal option. For a richer, meat-heavy dish with toppings, the calories will be higher. By being mindful of your added ingredients, you can easily control the calorie density while still enjoying this delicious and nutritious Filipino comfort food. Whether you prefer a lean or a rich version, ginisang monggo remains a great source of protein and fiber for your diet.
If you're looking for a specific recipe, you might find some excellent variations to explore, such as the Panlasang Pinoy Pork Monggo Recipe.
