About this Author
Ed Donner is a clinical psychologist and freelance writer. He has performed, presented and published research on a variety of psychological and physical health issues. He has a Bachelor of Science in psychology from Ohio State University, and a Ph.D. in psychology from the University of Chicago.
Overview
Mung beans, small, cylindrical beans with bright green hulls, have been used in Asia for thousands of years. Known also as mongo, moong, green beans or green soy, mung beans are native to India, Bangladesh and Pakistan. They have made their way into the cuisines of Vietnam, Thailand, Taiwan, Korea, Japan and Southeast Asia. Used whole, or hulled and split so only the yellow inner flesh of the bean remains, mung beans provide easily digested nutrition. Their mild flavor has led to their use in diverse food-partnerships, accompanying vegetables as sides; ground into flour to make into crepes or to be added to breads; incorporated into stir-fries, soups, stews, and curries; and sweetened with sugar and milk to make dessert.
Fiber
Like its many bean cousins, mung beans are filled with fiber. A one cup serving of boiled beans provides 15g of fiber -- over 60 percent of the daily minimum recommended amount. The high fiber content of mung beans makes them useful for diet and weight management. The fiber slows digestion, which helps to stabilize blood sugar and stave off hunger. The fiber also aids digestion as it scrubs its way through your digestive system.
Calories and Fat
Mung beans are low in saturated fat and have no cholesterol. A one cup serving has 212 calories, but only six of these calories are from fat. The high fiber content of mung beans slows the release of the calories into the blood stream. The glycemic rating of 31 for mung beans, according to Carbs-Information, indicates that mung beans have a slow effect on blood sugar, and make a good diebetic food. Mung beans provide about 4g of sugars.
Minerals
Mung beans provide a diversity of minerals. A one-cup serving provides 16 percent of the minimum daily recommended amount of iron, 15 percent of potassium, 11 percent of zinc, 16 percent of zinc, 10 percent of phosphorus, 24 percent of magnesium and 30 percent of manganese.
Vitamins
Mung beans provide a variety of vitamins, including pantothenic acid, vitamin A, vitamin K, niacin and vitamin B-6. A one-cup serving provides 80 percent of the minimum daily recommended amount of folate.
Protein
Though a one cup serving of mung beans provides 14g of protein -- almost three times as much as a glass of milk or an egg-- it does not offer a complete complement of amino acids. It should not be used a sole source of protein. Nonetheless, it is superior to many seeds and most beans in the amount and quality of protein it provides, according to the Oklahoma Agricultural Experiment Station.
Preparation Effects
Limited cooking enhances the nutritional qualities of mung beans, but overcooking can reduce the nutritional benefits. Over-cooking also detracts from the palatability of the beans, rendering them into a mush that only die-hard mung fans can love.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,452 kJ (347 kcal) |
| Carbohydrates | 62.62 g |
| Sugars | 6.60 g |
| Dietary fiber | 16.3 g |
| Fat | 1.15 g |
| Protein | 23.86 g |
| Vitamin C | 4.8 mg (8%) |
| Calcium | 132 mg (13%) |
| Magnesium | 189 mg (51%) |
| Phosphorus | 367 mg (52%) |
| Potassium | 1246 mg (27%) |
| Sodium | 15 mg (1%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient database | |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 441 kJ (105 kcal) |
| Carbohydrates | 19.15 g |
| Sugars | 2.00 g |
| Dietary fiber | 7.6 g |
| Fat | 0.38 g |
| Protein | 7.02 g |
| Vitamin C | 1.0 mg (2%) |
| Calcium | 27 mg (3%) |
| Magnesium | 0.298 mg (0%) |
| Phosphorus | 99 mg (14%) |
| Potassium | 266 mg (6%) |
| Sodium | 2 mg (0%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient database | |
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