Which is Healthier, Lentil or Mung Beans? A Nutritional Breakdown

November 21, 2025 •

4 min read

Over 1.5 billion people worldwide rely on pulses as a primary protein source. Among these, lentils and mung beans are popular for their nutritional value. While both offer impressive health benefits, their specific nutritional profiles differ, leading many to question: which is healthier, lentil or mung beans?

Quick Summary

This article provides a comprehensive comparison of lentils and mung beans, examining their macronutrient content, vitamins, minerals, and potential health effects. It highlights key differences to help you determine which legume best suits your dietary goals.

Key Points

Lentils offer higher protein and fiber: Lentils contain more protein, folate, potassium, and phosphorus per serving, providing a slight edge for muscle building and energy.
Mung beans provide more calcium and magnesium: If bone health and nervous system function are priorities, mung beans are the better choice, as they are richer in calcium and magnesium.
Lentils have a lower glycemic index: With a GI of 29, lentils are more effective for managing blood sugar levels compared to mung beans (GI of 42), making them ideal for diabetics or those controlling glucose spikes.
Mung beans are easier to digest: Split yellow mung beans (moong dal) are particularly easy on the digestive system, a benefit for those with sensitive stomachs.
Both are excellent sources of plant-based protein and fiber: Regardless of which you choose, both legumes are highly nutritious, low in fat, and great for heart health and weight management.
Sprouting increases mung beans' nutritional value: Mung bean sprouts offer an even higher concentration of nutrients and enzymes, further boosting their health benefits.
Variety is key for optimal nutrition: For the most comprehensive health benefits, incorporate both lentils and mung beans into your meals to enjoy their distinct nutrient profiles.

Lentils vs. Mung Beans: A Head-to-Head Nutritional Comparison

When evaluating which legume holds the healthier edge, a side-by-side comparison of their nutritional makeup is essential. Both lentils and mung beans are low-fat, high-fiber, and excellent sources of plant-based protein, making them staples in many vegetarian and vegan diets. However, key distinctions exist in their specific vitamin, mineral, and macronutrient content that may influence your dietary choice.

Macronutrient and Calorie Breakdown

At a glance, lentils and mung beans have very similar macronutrient profiles. For a standard 100-gram serving of cooked legumes, the calorie count is nearly identical, though lentils are slightly higher.

Protein: Lentils contain a slightly higher protein content per 100-gram serving compared to mung beans (9.02g vs. 7.02g). This makes lentils a marginal winner for those looking to maximize their protein intake from legumes.
Fiber: Both are high in dietary fiber, crucial for digestive health and satiety. Lentils provide slightly more fiber per 100g serving (7.9g vs. 7.6g).
Carbohydrates: The carbohydrate count is also very similar, with lentils containing marginally more complex carbs. Their slow-digesting nature provides sustained energy.

Vitamin and Mineral Content

The differences in micronutrient concentration are where lentils and mung beans diverge more significantly. Your health priorities may dictate which legume is the better choice.

Lentils: Known for being exceptionally high in folate (crucial for cell growth) and potassium (important for blood pressure regulation). They also provide more iron and phosphorus compared to mung beans.
Mung Beans: While they contain less folate and iron, mung beans are a better source of calcium, magnesium, and provide three times more Vitamin A than lentils. This makes them particularly beneficial for bone health.

Digestibility and Glycemic Impact

For those with sensitive digestive systems, a key difference lies in how these legumes are processed by the body. Mung beans are generally considered easier to digest, particularly the split (dal) variety, which can be beneficial for individuals with weaker digestion. Lentils, while still a great source of fiber, have a lower Glycemic Index (GI) of 29 compared to mung beans' GI of 42. This means lentils cause a slower, more gradual rise in blood sugar, making them an excellent choice for managing diabetes or maintaining stable energy levels.

Health Benefits Comparison

Both legumes offer a wide array of health benefits due to their rich antioxidant and anti-inflammatory properties, but they excel in slightly different areas.

Lentil Health Benefits:

Cardiovascular Health: Lentils have cardioprotective effects and are linked to reducing the risk of heart disease and hypertension.
Diabetes Management: The low GI and soluble fiber content help improve blood glucose and lipid metabolism.
Cancer Prevention: Studies suggest that lentil consumption can reduce the risk of certain cancers, including breast and colon cancer, by promoting cell death (apoptosis).

Mung Bean Health Benefits:

Antioxidant Power: Mung beans are rich in specific antioxidants like vitexin and isovitexin, which offer powerful protection against cellular damage.
Digestive and Liver Health: Mung beans possess hepatoprotective (liver-protecting) effects and immunomodulatory properties that support a healthy gut and immune system.
Blood Pressure Control: Similar to lentils, mung beans help manage hypertension by regulating blood pressure levels.

A Visual Comparison: Lentil vs. Mung Bean


Feature	Lentils	Mung Beans
Calories (per 100g, cooked)	116 kcal	105 kcal
Protein (per 100g, cooked)	9.02g	7.02g
Dietary Fiber (per 100g, cooked)	7.9g	7.6g
Key Vitamins	High in Folate, Vitamin C, and B Vitamins	Higher in Vitamin A
Key Minerals	High in Potassium, Iron, Phosphorus	Higher in Calcium, Magnesium
Glycemic Index (GI)	Low (29)	Low (42)
Digestibility	Good; fiber content may affect some	Very good; especially split varieties
Cooking Time	Generally longer (20-30 mins)	Generally shorter (15-20 mins)

How to Incorporate Both into Your Diet

Instead of choosing just one, the optimal strategy for maximum health benefits is to include both lentils and mung beans in your diet. Here are some simple ways:

Lentil Recipes: Use red lentils for quick, creamy soups and stews. Use green or brown lentils for salads, veggie burgers, or a hearty side dish. Their earthy flavor adds depth to meals.
Mung Bean Recipes: Enjoy mung bean sprouts in fresh salads or sandwiches for a crunchy texture. Use split mung beans (moong dal) to make easy-to-digest stews, porridge, or savory pancakes (dosa).
Combined Dishes: Create a balanced dal by mixing different legumes or use them interchangeably in various curries and side dishes. Combining them with whole grains like brown rice can also create a complete protein source.

Conclusion: So, Which is Healthier?

Neither lentil nor mung bean is definitively "healthier" overall; rather, each offers a unique nutritional advantage. Lentils are a top contender for those seeking higher protein, iron, and folate, along with better blood sugar control due to their lower GI. Mung beans, conversely, are excellent for boosting calcium and magnesium intake, are generally easier to digest, and offer powerful antioxidants and liver-protective benefits. The best approach is to enjoy both as part of a varied, balanced diet to reap the full spectrum of their health-promoting properties. The specific health benefits you prioritize should guide your choice. Ultimately, both legumes are healthy, affordable, and versatile additions to any meal plan.

Disclaimer: This information is for educational purposes only and is not medical advice. Consult a healthcare professional before making dietary changes.

Frequently Asked Questions

Yes, both lentils and mung beans are excellent for weight loss. They are rich in fiber and protein, which promote feelings of fullness and reduce overall calorie intake.

Lentils have a lower glycemic index (29) compared to mung beans (42), meaning they cause a slower rise in blood sugar. This makes lentils a slightly better choice for managing blood sugar levels, although both are low-GI foods.

Yes, absolutely. Combining lentils and mung beans in dishes like soups, curries, or pilafs is a great way to combine their unique nutritional benefits. They cook well together and have complementary flavors.

Lentils have a higher protein content per 100-gram serving (9.02g) than mung beans (7.02g), giving them a slight edge for muscle building and repair.

Sprouting mung beans can increase their nutrient density and make them easier to digest. While cooked lentils remain highly nutritious, sprouted mung beans offer a different profile of concentrated benefits, including higher levels of vitamins and enzymes.

Lentils are particularly high in folate, iron, and potassium, while mung beans offer higher levels of calcium, magnesium, and Vitamin A. A varied diet incorporating both ensures you get a wider range of these essential micronutrients.

Mung beans, especially the split yellow variety (moong dal), are often considered easier to digest and may cause less flatulence than some lentil varieties for those with digestive sensitivities. Soaking legumes before cooking also helps with digestion.