The Basic Calorie Count for Cooked Monggo
When boiled and drained without any added fats or salts, a single cup of cooked monggo is a nutrient-dense and low-fat option. Based on data from the USDA, a standard 1-cup serving (approximately 202 grams) provides 212.1 kilocalories (kcal). This makes it an excellent choice for individuals managing their weight or looking for a filling, low-calorie addition to their meals. The low-calorie count is largely attributed to the high water content absorbed during the cooking process, which drastically reduces the caloric density compared to the raw beans.
Factors That Influence the Final Calorie Count
While the baseline calorie count is a useful starting point, it's crucial to understand how different cooking methods and added ingredients can alter the nutritional profile. The popular Filipino dish Ginisang Monggo is a prime example, where added components significantly increase the total calories.
- Added Fats: Frying ingredients like garlic and onions in oil or adding fatty meat can substantially increase the fat and calorie content. For instance, a homemade Ginisang Monggo can vary greatly in calories depending on the amount of oil and type of meat used.
- Coconut Milk: Recipes like Ginataang Monggo incorporate coconut milk, a high-fat ingredient. One cup of this creamy version can have a significantly higher calorie count, with some variations exceeding 240 calories per cup.
- Serving Size: The 212 kcal figure is for one cup (202g) of plain monggo. Larger servings or smaller, denser servings can have a different caloric impact. For example, a 100-gram portion of plain cooked monggo is closer to 105 calories.
A Deeper Dive into Monggo Nutrition
Beyond just calories, monggo is a nutritional powerhouse, packed with essential vitamins, minerals, and macronutrients.
- Protein: At 14.2 grams per cup, monggo is an excellent source of plant-based protein, crucial for muscle repair and satiety.
- Fiber: With 15.4 grams of dietary fiber per cup, monggo promotes digestive health, helps regulate blood sugar levels, and keeps you feeling full for longer.
- Vitamins: Monggo is particularly rich in B vitamins, including Folate (B9), which is vital for cell growth and especially important during pregnancy. Other vitamins include Thiamin (B1) and Pantothenic acid (B5).
- Minerals: A single cup delivers essential minerals such as Potassium, Magnesium, Iron, Phosphorus, and Zinc.
Comparing Cooked Monggo to Other Legumes
To put monggo's nutritional value into perspective, let's compare it to another popular cooked legume, green lentils. This comparison highlights monggo's lower calorie count and different micronutrient profile.
| Nutrient (per 100g cooked) | Cooked Monggo (Approximate) | Cooked Green Lentils (Approximate) | Source |
|---|---|---|---|
| Calories | 105 kcal | 116 kcal | Foodstruct |
| Protein | 7.02 g | 9.02 g | USDA via Medical News Today, Foodstruct |
| Fiber | 7.60 g | 7.9 g | USDA via Medical News Today, Foodstruct |
| Magnesium | Higher | Lower | Foodstruct |
| Potassium | Lower | Higher | Foodstruct |
Cooking Plain Monggo for a Healthy Meal
To enjoy cooked monggo in its most basic, low-calorie form, follow these simple steps:
- Rinse: Wash the monggo beans thoroughly under cool running water until the water runs clear. Soaking them for a few hours can reduce cooking time but is not strictly necessary.
- Boil: In a large pot, combine one part monggo with about three to four parts water. Bring to a boil, then reduce the heat to a simmer.
- Simmer: Cook for approximately 45-60 minutes, or until the beans are tender. Add more water if necessary to prevent them from drying out.
- Seasoning: Drain any excess water and season with a pinch of salt and pepper. Add fresh herbs or vegetables for extra flavor without adding significant calories.
Conclusion: A Nutritious and Versatile Choice
Ultimately, a cup of cooked monggo is a low-calorie, high-fiber, and protein-packed food that offers significant nutritional benefits. Its approximate calorie count of 212 kcal for a plain, boiled cup is a solid foundation for a healthy diet. However, knowing how added ingredients in various recipes can alter this figure is key to maintaining a balanced diet. Whether eaten plain or as part of a more complex dish, monggo remains a healthy, versatile, and filling legume. For more detailed health information, consider exploring resources from reliable health organizations like Healthline.
Nutritional Information per 1 Cup (Approx. 202g) Cooked Monggo
- Energy: 212.1 kcal
- Protein: 14.2 g
- Carbohydrates: 38.8 g
- Dietary Fiber: 15.4 g
- Fats: 0.8 g
- Folate: 321.18 mcg
- Potassium: 537.3 mg
- Magnesium: 96.96 mg
- Iron: 2.83 mg
