Mung Beans Overview
Mung beans are small green legumes providing complete protein with high digestibility, exceptional folate content for cellular health, and resistant starch that feeds beneficial gut bacteria while supporting blood sugar control.
Why Mung Beans Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Mung Beans Nutrition Facts
Per 202g (1 cup (202g) cooked mung beans)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 212 | — |
| Protein | 14.2g | 28% |
| Total Carbohydrates | 38.7g | 14% |
| Dietary Fiber | 15.4g | 55% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 2.8mg | 16% |
| magnesium | 97mg | 23% |
| potassium | 537mg | 11% |
| zinc | 1.7mg | 15% |
| folate | 321µg | 80% |
GI: 25 ()
Key Nutrients in Mung Beans for Gut Health
Fiber
15.4gSupports gut health by providing essential fiber
Best Ways to Eat Mung Beans for Gut Health
- Cook dried mung beans until tender for curries, soups, or dal (30-45 minutes)
- Sprout mung beans for 3-5 days and eat raw in salads or stir-fries
- Use mung bean flour (moong dal flour) for gluten-free crepes or pancakes
- Make mung bean pasta as high-protein, grain-free alternative
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Mung Beans Health Benefits
- High protein (14g per cup) with all essential amino acids and easy digestibility
- Exceptional folate content (321µg per cup = 80% DV) supports cell division and pregnancy
- Low glycemic index (25) and resistant starch support stable blood sugar
- Rich in magnesium (97mg per cup), potassium (537mg), and iron (2.8mg)
Important Considerations
- May cause gas or bloating in some people—start with small amounts and increase gradually
- Sprouting mung beans at home carries risk of bacterial contamination—ensure clean equipment
- High in fiber (15g per cup cooked)—increase water intake to prevent constipation
- Contains lectins which may cause digestive issues—cooking eliminates concern
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