What is the nutritional value of 100g of cooked green moong beans?

According to the USDA, 100 grams of boiled mung beans contain approximately 7.02 grams of protein. This unassuming legume is a nutritional powerhouse, packed with essential vitamins, minerals, and dietary fiber that support overall health and well-being.

Quick Summary

This article provides a comprehensive breakdown of the nutritional content in 100g of cooked green moong beans, covering key macronutrients and micronutrients vital for a balanced diet.

Key Points

• Rich in Plant-Based Protein: 100g of cooked green moong beans contains approximately 7-8 grams of protein, a great source for vegetarians and vegans.

• High in Dietary Fiber: With 7-8 grams of fiber per 100g, they support digestive health and promote a feeling of fullness.

• Low in Fat and Calories: At roughly 105 calories and less than 1g of fat per 100g, they are a healthy, low-energy-dense food.

• Excellent Source of Folate: Provides a significant amount of folate (Vitamin B9), important for cellular function and especially crucial during pregnancy.

• Loaded with Minerals: A good source of essential minerals like iron, magnesium, potassium, and zinc.

• Supports Blood Sugar Control: Features a low glycemic index and complex carbohydrates, which help regulate blood sugar levels.

• Versatile Ingredient: Easily incorporates into a variety of dishes, from stews and salads to sprouts and purees.

Green moong beans, also known as mung beans, are a staple in many cuisines, celebrated for their mild, slightly sweet flavor and impressive nutritional profile. They are a versatile, low-fat source of high-quality plant-based protein, making them an excellent addition to vegetarian and vegan diets. The cooking process significantly alters their composition by introducing water, which affects their overall calorie density and macro-nutrient concentration compared to raw beans.

Macronutrient Breakdown

The nutritional value of 100g of cooked green moong beans is particularly noteworthy for its balance of macronutrients. The following provides a detailed look into the carbohydrate, protein, and fat content.

Carbohydrates and Fiber

A 100g serving of cooked green moong beans contains a substantial amount of carbohydrates, primarily complex carbs that provide sustained energy. A significant portion of these carbohydrates comes from dietary fiber, which is crucial for digestive health and helps promote satiety.

• Total Carbohydrates: Around 19-20 grams
• Dietary Fiber: Approximately 7-8 grams
• Sugars: Only about 2 grams

The high fiber content, particularly soluble fiber like pectin, aids in regulating bowel movements and can help lower cholesterol levels. The low glycemic index of moong beans also makes them beneficial for managing blood sugar levels.

Protein Content

Green moong beans are an excellent source of plant-based protein, which is essential for building and repairing tissues. For a 100g serving, you can expect:

• Protein: Approximately 7-8 grams

This makes them a valuable food for vegetarians, vegans, and anyone looking to increase their protein intake through plant sources. The combination of protein and fiber also contributes to a feeling of fullness, which can assist with weight management.

Fat Profile

Cooked green moong beans are very low in fat, with less than 1 gram per 100g serving. This makes them a heart-healthy food choice, especially for those monitoring their fat intake. The minimal fat present consists of healthy unsaturated fats.

Vitamins and Minerals

Beyond the primary macronutrients, 100g of cooked green moong beans offers a wide array of micronutrients. They are particularly rich in B vitamins and several key minerals.

Essential Vitamins

• Folate (Vitamin B9): A cup of cooked moong beans can provide around 80% of your daily recommended intake. Folate is vital for DNA synthesis and repair, and is especially important for women during pregnancy.
• Thiamin (Vitamin B1): Aids in converting food into energy.
• Other B Vitamins: Contains smaller amounts of Riboflavin (B2) and Vitamin B6.

Key Minerals

• Iron: Important for transporting oxygen throughout the body.
• Magnesium: Supports nerve and muscle function.
• Potassium: Helps regulate blood pressure.
• Phosphorus: Crucial for strong bones and teeth.
• Zinc: Supports immune function.

Comparison: Cooked Green Moong Beans vs. Chickpeas

While both legumes offer excellent nutritional benefits, there are notable differences in their profiles. This table highlights a comparative breakdown per 100g cooked serving, using average values based on USDA data.

Nutrient	Cooked Green Moong Beans (approx.)	Cooked Chickpeas (approx.)	Notes
Calories	105 kcal	164 kcal	Moong beans are slightly lower in calories.
Protein	7-8g	~9g	Chickpeas contain a bit more protein per 100g.
Carbohydrates	19-20g	~27g	Chickpeas have a higher carb content.
Fiber	7-8g	~8g	Both are excellent sources of dietary fiber.
Fat	<1g	~2.6g	Moong beans are significantly lower in fat.
Folate (B9)	159mcg	~172mcg	Both are rich in folate.

Conclusion: A Nutritious and Versatile Choice

In summary, the nutritional value of 100g of cooked green moong beans confirms its status as a nutrient-dense superfood. With a balanced profile of protein, complex carbohydrates, and a high concentration of fiber, vitamins, and minerals like folate, iron, and magnesium, they offer a host of health benefits. From supporting digestive health and managing weight to providing antioxidant protection and regulating blood sugar, green moong beans are an excellent and easy-to-digest option for any diet. Their versatility makes them suitable for everything from stews and salads to purees and stir-fries, making it simple to incorporate this healthful legume into your regular meals. For further reading on the health benefits of legumes, visit National Institutes of Health (NIH).

Health Benefits of Cooked Green Moong Beans

Digestive Health

• Rich in Fiber: Both soluble and insoluble fiber promote regular bowel movements and feed beneficial gut bacteria.
• Easy to Digest: Mung beans are often considered more digestible than other legumes, causing less bloating and gas.

Cardiovascular Health

• Lowers Cholesterol: Studies indicate that regular consumption can help reduce 'bad' LDL cholesterol levels.
• Regulates Blood Pressure: The high content of potassium and magnesium helps manage blood pressure levels.

Weight Management

• High Fiber and Protein: These nutrients increase satiety, helping you feel full for longer and reduce overall calorie intake.
• Low in Calories and Fat: Offers substantial nutrition without a high caloric cost.

Blood Sugar Control

• Low Glycemic Index: The slow release of sugar into the bloodstream is beneficial for managing blood sugar levels, especially for individuals with diabetes.
• Rich in Magnesium: This mineral plays a role in helping the body manage insulin.

Antioxidant Properties

• Packed with Antioxidants: Contains powerful antioxidants like flavonoids that protect cells from damage caused by free radicals.
• Reduces Inflammation: Antioxidants and other phytochemicals help reduce chronic inflammation.

Pregnancy Support

• High in Folate: Essential for fetal growth and development, helping to prevent birth defects.
• Source of Iron: Supports healthy blood production during pregnancy.

General Health

• Boosts Immunity: The vitamins and minerals, including zinc and Vitamin C, support a strong immune system.
• Promotes Healthy Skin and Hair: The protein and antioxidants contribute to tissue repair and overall health.

Frequently Asked Questions

Are cooked green moong beans good for weight loss?

Yes, cooked green moong beans are excellent for weight loss. They are low in calories and fat but high in protein and fiber, which helps increase satiety and reduce overall calorie intake.

Do green moong beans cause bloating or gas?

While some legumes can cause gas, moong beans are often considered more digestible and less likely to cause bloating compared to other pulses. Sprouting or soaking and boiling can also help reduce the compounds that cause flatulence.

How do the nutrients in cooked moong beans compare to raw moong beans?

Cooking alters the nutritional profile of moong beans by adding water, which increases their weight and reduces the concentration of nutrients per 100g compared to raw beans. Cooking also deactivates anti-nutrients and enhances the bioavailability of minerals like iron and zinc.

Are green moong beans a complete protein source?

While moong beans contain many amino acids, they are not a complete protein on their own. However, when combined with cereal grains like rice, they form a complete protein with a balanced amino acid profile.

Can pregnant women eat green moong beans?

Yes, pregnant women can benefit from eating green moong beans. They are rich in folate (Vitamin B9) and iron, which are crucial for the healthy development of the fetus.

What is the difference between green moong beans and moong dal?

Green moong beans refer to the whole, unhusked bean, while moong dal is the split and dehusked version. The whole green bean contains more fiber as the hull is intact, but both are nutritionally similar.

What are some ways to cook with green moong beans?

Green moong beans are incredibly versatile. They can be boiled and added to salads, blended into soups or purees, sprouted for an added nutrient boost, or cooked into traditional stews and curries.