Macronutrient Breakdown
One of the most valuable insights into how much nutrition is in 100g of cooked mung beans comes from examining its core macronutrients. These are the building blocks your body needs for energy and vital functions. Mung beans, in their cooked state, offer an excellent balance of these.
Protein Content
For a 100g serving of cooked mung beans, you can expect around 7 to 7.13 grams of protein. This provides a solid boost of plant-based protein, which is essential for building and repairing tissues, supporting muscle mass, and creating enzymes and hormones. While not a 'complete' protein on its own, it contains many essential amino acids, and can be easily combined with other plant foods to form a complete profile over the course of a day. For individuals on a vegetarian or vegan diet, mung beans are a highly valuable protein source.
Carbohydrates and Fiber
The carbohydrate content in 100g of cooked mung beans is approximately 19 grams, with about 2 grams coming from sugar. However, a significant portion of this is dietary fiber, with estimates ranging from 7.6 to 8 grams. This high fiber content is crucial for several health benefits:
- Promotes digestive health: Fiber aids in regularity and prevents constipation.
- Supports blood sugar control: The fiber and resistant starch in mung beans slow the release of sugar into the bloodstream, helping to manage blood sugar levels.
- Contributes to satiety: This high fiber content helps you feel full for longer, which can assist with weight management.
Fat and Calorie Information
Cooked mung beans are naturally low in fat, with about 0.4 to 0.8 grams per 100g serving. This low-fat profile, combined with a calorie count of roughly 105 to 110 calories per 100g (without added salt or fat during cooking), makes them an ideal food for weight management.
Vitamins and Minerals
Beyond the macronutrients, the full nutrition picture in 100g of cooked mung beans reveals a rich array of micronutrients. These small but mighty elements play a critical role in overall health.
B Vitamins and Folate
Mung beans are an excellent source of B vitamins, especially folate (vitamin B9). A 100g serving provides a substantial amount of folate, which is vital for DNA synthesis, cell growth, and preventing birth defects during pregnancy. Other B vitamins, like thiamine (B1), riboflavin (B2), and niacin (B3), also contribute to energy production and nervous system health.
Essential Minerals
This small portion of cooked beans is also loaded with minerals. Some of the most notable include:
- Manganese: Essential for metabolism and antioxidant defense.
- Magnesium: Critical for nerve function, blood pressure regulation, and bone health.
- Potassium: Supports proper heart and muscle function and helps lower blood pressure.
- Iron: Necessary for red blood cell production and preventing anemia.
- Zinc: Supports immune function and cellular health.
Cooked vs. Raw Mung Beans: A Nutritional Comparison
While the nutritional data for cooked mung beans is impressive, it's worth noting how the cooking process affects its composition. The following table provides a general comparison based on standard 100g servings (using raw for reference, as cooked beans absorb water).
| Nutrient (per 100g) | Cooked Mung Beans | Raw Mung Beans |
|---|---|---|
| Calories | ~105 kcal | ~347 kcal |
| Protein | ~7.0-7.1 g | ~24 g |
| Fiber | ~7.6-8 g | ~16 g |
| Folate (B9) | ~159 mcg | ~625 mcg |
| Benefit of Cooking | More easily digestible | Contains anti-nutrients that can hinder absorption |
| Key Change | Absorbs significant water, lowering nutrient density by weight | Concentrated form; requires cooking to be edible |
Key Takeaway: While the raw form contains a higher concentration of nutrients by dry weight, cooking makes the nutrients in mung beans more bioavailable and easier to digest. A 100g serving of cooked beans represents a much smaller portion of the original raw beans, but delivers significant, easily accessible nutrition.
How to Maximize the Nutritional Benefits
Incorporating cooked mung beans into your diet is simple. To get the most out of every 100g, consider these tips:
Simple Preparations
- Soups and Stews: Add cooked mung beans to thicken and enrich the protein and fiber content of your favorite soups and stews.
- Salads: A cooled portion of cooked mung beans adds a nutty flavor and hearty texture to salads.
- Curries (Dal): Mung bean dal is a traditional and delicious way to enjoy them, often seasoned with digestion-friendly spices like cumin, ginger, and turmeric.
- Stir-Fries: For a quick, nutrient-packed meal, add cooked or sprouted mung beans to a vegetable stir-fry.
Optimize Digestion and Nutrient Absorption
To enhance digestibility, especially for those sensitive to legumes, consider soaking the dried mung beans overnight before cooking. This reduces the levels of certain anti-nutrients and can improve overall gut comfort. Additionally, serving mung beans with spices like ginger and cumin, as practiced in traditional Ayurvedic cooking, can further aid digestion.
Conclusion
In a 100g serving, cooked mung beans deliver a highly impressive nutritional package. With a robust offering of plant-based protein and dietary fiber, combined with an array of vital B vitamins and minerals like folate, magnesium, and potassium, these tiny legumes offer enormous health benefits. They are an excellent, low-calorie, and versatile addition to any diet, supporting everything from digestive and heart health to weight management and pregnancy wellness. Their high nutrient density and affordability make them a superfood accessible to everyone.
Key Takeaways
- High in Protein & Fiber: A 100g serving of cooked mung beans provides around 7g of protein and 7-8g of fiber, supporting satiety and digestive health.
- Rich in Micronutrients: This small portion is packed with essential vitamins like folate (B9) and vital minerals including manganese, magnesium, and potassium.
- Low in Calories and Fat: With only about 105 calories and less than 1g of fat per 100g, cooked mung beans are a weight-management friendly food.
- Digestion-Friendly: Cooking and soaking improve digestibility and nutrient absorption by breaking down certain anti-nutrients found in the raw form.
- Versatile Ingredient: Cooked mung beans can be easily incorporated into soups, salads, curries, and stir-fries to boost their nutritional value.
- Supports Heart & Blood Sugar: The fiber, potassium, and magnesium content help lower bad cholesterol, regulate blood pressure, and stabilize blood sugar levels.
- Excellent for Pregnant Women: Folate is crucial for fetal development, and cooked mung beans provide a significant amount in a single serving.
FAQs
Q: Are cooked mung beans a complete protein? A: Cooked mung beans are not a complete protein on their own as they lack some essential amino acids. However, they are rich in others and can contribute to a complete protein intake when eaten as part of a varied plant-based diet.
Q: Is it better to eat mung beans sprouted or cooked? A: Both have benefits. Sprouting increases antioxidant levels and vitamin C, while cooking improves digestibility and makes some minerals more accessible. Choosing between them depends on your preference and digestive needs.
Q: Do cooked mung beans cause gas and bloating? A: Cooked mung beans are generally considered easier to digest than other legumes. Soaking them before cooking can further reduce compounds that cause gas. Introducing them slowly into your diet also helps.
Q: How do cooked mung beans help with weight loss? A: Their combination of high protein and fiber keeps you feeling full longer, which helps curb appetite and reduce overall calorie intake.
Q: Is the nutritional information the same for yellow moong dal and green mung beans? A: Moong dal is split and hulled green mung beans. While the nutritional profiles are very similar, some minor differences can occur. For general purposes, they offer comparable benefits.
Q: Can I get enough folate from 100g of cooked mung beans? A: A 100g serving provides a significant amount of folate, around 40% of the recommended daily intake. While it contributes substantially, it should be part of a balanced diet that includes other folate-rich foods.
Q: What is resistant starch and how is it beneficial? A: Resistant starch in mung beans acts like soluble fiber, feeding beneficial gut bacteria. The bacteria ferment it into short-chain fatty acids, like butyrate, which nourishes colon cells and boosts gut health.
Citations
["Mung beans: Health benefits, nutrition, and recipe tips - Medical News Today", "https://www.medicalnewstoday.com/articles/324156"]
