Is moong a carb or protein?

November 20, 2025 •

4 min read

Boiled moong, or mung beans, contains approximately 19 grams of carbohydrates and 7 grams of protein per 100-gram serving. This nutritional duality means that to answer the question, "Is moong a carb or protein?" we must recognize it as a significant source of both essential macronutrients, not one or the other. This versatile legume offers a balanced nutrient profile that makes it a powerhouse for vegetarian and vegan diets.

Quick Summary

Moong, or mung bean, is a powerful legume rich in both complex carbohydrates and quality plant-based protein. It also provides dietary fiber, vitamins, and minerals, making it a highly nutritious and versatile addition to any diet.

Key Points

Dual Macronutrient Source: Moong is both a significant source of complex carbohydrates for energy and a quality plant-based protein.
Rich in Fiber: It contains high dietary fiber, which supports digestion, promotes satiety, and helps regulate blood sugar.
Low Glycemic Index: Moong's low GI makes it an ideal food for managing blood sugar levels, beneficial for people with diabetes.
Aids in Weight Management: The high protein and fiber content helps with weight control by increasing feelings of fullness and reducing overall calorie intake.
Excellent for Vegetarians: Moong provides a substantial source of protein and essential nutrients for those on a plant-based diet.
Boosts Overall Health: Beyond macronutrients, moong offers vitamins (especially folate) and minerals that support heart health and immunity.

The Dual Identity of Moong: Complex Carbohydrate and Plant-Based Protein

While the simple question "Is moong a carb or protein?" suggests a choice between the two, the reality is that moong is an excellent source of both. As a legume, it naturally provides a significant amount of complex carbohydrates for energy, alongside a substantial amount of protein to support muscle growth and bodily functions. This balanced macronutrient ratio, combined with a high fiber content, makes it a valuable food in a balanced diet.

The Complete Nutritional Breakdown of Moong

To fully understand why moong is neither just a carb nor just a protein, we must examine its complete nutritional profile. The exact values can vary based on whether the moong is raw, cooked, or sprouted. For example, a 100-gram serving of cooked moong beans provides roughly:

Carbohydrates: 19.15g (Primarily complex carbs, including starch and fiber)
Protein: 7.02g (A substantial plant-based source)
Fiber: 7.6g (Excellent for digestive health and satiety)
Calories: ~105 kcal (Low energy density for weight management)
Fat: 0.38g (Minimal)

In addition to its macronutrients, moong is packed with essential vitamins and minerals. It is particularly rich in folate (Vitamin B9), an important nutrient for cell growth and DNA synthesis. Other key nutrients include magnesium, manganese, phosphorus, and iron. This makes moong a nutrient-dense food that offers far more than just carbs or protein.

Health Benefits of Incorporating Moong into Your Diet

Given its rich nutritional composition, moong offers a wide array of health benefits:

Supports Digestive Health: The high dietary fiber content aids in digestion, prevents constipation, and promotes a healthy gut microbiome by acting as a prebiotic.
Aids in Weight Management: The combination of high protein and fiber promotes a feeling of fullness and satiety, which can help reduce overall calorie intake and assist with weight loss.
Regulates Blood Sugar Levels: Moong has a low glycemic index, meaning it releases sugar into the bloodstream slowly. This prevents sudden spikes in blood sugar, making it an excellent choice for people managing diabetes.
Promotes Heart Health: The magnesium, potassium, and soluble fiber in moong can help lower cholesterol levels and regulate blood pressure, contributing to better cardiovascular health.
Boosts Immune Function: Packed with antioxidants and essential nutrients like vitamins and minerals, moong can help strengthen the immune system and protect the body from oxidative stress.

Moong vs. Other Legumes: A Comparison

To highlight moong's specific strengths, let's compare its nutritional profile to other common legumes. This comparison demonstrates how moong fits into a balanced diet alongside other protein and carb sources.


Feature	Moong (Mung Beans)	Lentils	Chickpeas (Garbanzo Beans)
Primary Macronutrients	Balanced protein and complex carbs	Slightly higher protein and complex carbs	Balanced protein and complex carbs
Glycemic Index (GI)	Low (approx. 42)	Low (approx. 29)	Low (approx. 33)
Dietary Fiber	High (approx. 7.6g per 100g cooked)	High (approx. 7.9g per 100g cooked)	High (approx. 8g per 100g cooked)
Digestion	Considered light and easy to digest	Digestibility can vary by person	Can sometimes cause bloating
Folate (B9)	Excellent source	Very good source	Excellent source
Usage	Dals, sprouts, khichdi, pancakes	Soups, dals, stews, salads	Hummus, curries, roasted snacks

Maximizing Moong's Nutritional Value

There are several ways to prepare and consume moong to get the most out of its health benefits. The method of preparation can slightly alter its nutritional composition and digestibility. For instance, sprouting moong can increase its antioxidant content and vitamin C levels.

Here are a few popular ways to prepare moong:

As Sprouts: Soaking and sprouting moong beans overnight increases their nutrient availability and is great for salads, stir-fries, or chaats.
As Dal (Split Moong): The hulled and split version, moong dal, cooks quickly and is used in a variety of Indian dishes like khichdi and soups.
In Flour Form: Moong can be ground into flour and used to make savory pancakes (chilla/pesarattu) or dosas.
Added to Soups and Curries: Whole green moong or moong dal can be added to soups, stews, and curries to boost the protein and fiber content.

Conclusion

In conclusion, asking "Is moong a carb or protein?" oversimplifies the nutritional complexity of this superfood. Moong is, in fact, a fantastic source of both complex carbohydrates and plant-based protein, supported by a wealth of dietary fiber, vitamins, and minerals. Whether you are vegetarian, vegan, or simply looking to add more nutritious options to your diet, moong offers a balanced and versatile solution. Its low glycemic index and easy digestibility make it an excellent food for weight management, blood sugar control, and overall wellness. You can confidently include moong in your diet to reap its numerous benefits.

For more information on the protein and peptide properties of mung beans, you can consult studies like this one from the National Institutes of Health: Mung bean proteins and peptides: nutritional, functional and therapeutic properties.

Frequently Asked Questions

No, moong is not a complete protein on its own as it is slightly deficient in the amino acid methionine. However, it can be combined with grains like rice to form a complete protein source, providing all essential amino acids.

Yes, moong dal is excellent for weight loss. It is low in calories but high in protein and fiber, which helps you feel full for longer and boosts your metabolism.

Compared to many other legumes, moong is generally easier to digest and less likely to cause gas or bloating. Cooking it thoroughly or consuming it sprouted can further improve its digestibility, especially for sensitive individuals.

A 100-gram serving of cooked moong dal contains approximately 7 grams of protein. Raw moong contains more protein by weight (about 24g per 100g) but cooks down to a lower concentration.

Yes, moong beans and moong dal are naturally gluten-free, making them a safe and healthy option for individuals with gluten sensitivity or celiac disease.

Sprouted moong is generally considered more nutrient-dense, with higher levels of antioxidants and enzymes. However, cooked moong is easier to digest for some and still provides excellent nutrition. The best option depends on your dietary goals and digestive comfort.

Moong has a low glycemic index, which prevents sharp spikes in blood sugar. Its high fiber and protein content also helps regulate blood glucose levels, making it a very good food for diabetes management.