Cost of Mung Beans: Estimating the Price of 100g
While the exact price of 100g of mung beans fluctuates based on location, quality, and supplier, it is consistently a highly affordable and economical source of protein. Retailers and wholesale markets often list prices per kilogram (kg), so a simple calculation can determine the cost of a 100g portion. For example, recent wholesale market prices in Pakistan range from approximately USD 1.08 to USD 1.33 per kg, which translates to a cost of just over $0.10 to $0.13 for 100g. Organic mung beans and smaller, pre-packaged quantities will naturally be more expensive per gram than purchasing in bulk from a wholesale supplier. For instance, certain online retailers list 100g of organic mung beans at much higher prices, highlighting the premium associated with sourcing and packaging. This cost-effectiveness makes mung beans a pantry staple for those on a budget or seeking inexpensive plant-based protein options.
Factors Influencing Mung Bean Prices
Several factors affect the cost of mung beans and other legumes:
- Market Fluctuations: Prices are influenced by global supply and demand. For example, India's import policies can significantly impact market prices in other countries like Myanmar.
- Agricultural Conditions: Weather patterns, such as rainfall, and challenges like pests can affect the annual harvest, influencing prices. When production is lower, but demand remains stable, prices tend to rise.
- Processing and Packaging: The cost is higher for processed forms like split mung beans (moong dal) or when packaged in smaller, consumer-friendly bags compared to bulk purchases.
- Organic vs. Conventional: Organically grown mung beans generally have a higher price point due to different farming practices and certifications.
Nutritional Breakdown of 100g Mung Beans
The nutritional content of mung beans differs significantly based on preparation. The United States Department of Agriculture (USDA) provides reliable data on both raw and cooked versions.
| Nutrient | Raw Mung Beans (100g) | Cooked Mung Beans (100g) |
|---|---|---|
| Calories | 347 kcal | 105 kcal |
| Protein | 24 g | 7.02 g |
| Carbohydrates | 63 g | 19.15 g |
| Dietary Fiber | 16 g | 7.60 g |
| Fat | 1 g | 0.38 g |
| Folate (Vitamin B9) | 625 µg (156% DV) | 159 µg (40% DV) |
| Potassium | 1246 mg (27% DV) | 266 mg (9% DV) |
| Iron | 7 mg (84% DV) | 1.4 mg (18% DV) |
It is important to note that cooking significantly alters the density and nutrient profile. Cooked mung beans are much lower in calories and carbs by weight because they absorb water during the cooking process, but they remain an excellent source of fiber and minerals.
How Does 100g Mung Beans Translate to Volume?
In the kitchen, 100g of mung beans is equivalent to a little less than ½ a cup of dry, raw beans (since one cup is approximately 207g). After cooking, this volume expands considerably. The average yield is about 3 cups of water for every 1 cup of beans, which means 100g of dry mung beans would yield roughly 1 cup of cooked beans.
Versatile Preparation Methods
One of the greatest benefits of mung beans is their versatility in cooking. You can prepare them in several ways to suit your recipe and time constraints.
- Stovetop Simmer: This is a straightforward method. Add 100g of beans and about 300ml of water to a pot. Bring to a boil, then reduce heat and simmer for approximately 30 minutes, or until tender.
- Instant Pot (Pressure Cooker): For a faster approach, use an Instant Pot with a 1:3 ratio of beans to water. Set to high pressure for 0 to 1 minute, followed by a 10-minute natural release. The total time, including the pot coming to pressure, is around 20 minutes.
- Sprouting: Mung beans can be easily sprouted in a jar, increasing their vitamin content and digestibility. This process involves soaking the beans, then regularly rinsing and draining them over a few days until small white tails appear.
- Soaking: While not strictly necessary for mung beans due to their small size and quick cooking time, soaking them for a few hours can further reduce the cook time and may aid digestion for some individuals.
Side Effects and Considerations
Despite their many benefits, some people experience gas and bloating after eating mung beans. This is caused by the complex carbohydrates (oligosaccharides) that are fermented by gut bacteria. Proper preparation, including sprouting or longer cooking, can help reduce this effect. Additionally, raw mung bean sprouts carry a small risk of bacterial contamination like Salmonella or E. coli, and vulnerable individuals (pregnant women, elderly, children) should cook them thoroughly.
Conclusion
In summary, 100g of mung beans represents a highly economical and nutrient-dense food choice, delivering a significant amount of protein, fiber, and essential minerals, particularly when consumed raw. While the price per 100g is remarkably low, the nutritional density is high. Its cost-effectiveness and versatility in various cooking methods, from stews to sprouts, solidify its position as a valuable component of a healthy, balanced, and budget-conscious diet. Find more details on mung bean nutritional benefits from the National Library of Medicine.
