Mung Beans
A small, fast-cooking legume that's also the most common bean used for sprouting, boosting its vitamin C as it sprouts.
Gut Health
Energy
Heart Health
Mung beans are high in protein, fiber, folate, and antioxidants. They promote heart and digestive health. Use in soups, sprouts, or curries for a nutritious dish.
Mung Beans
Per
1 cup, cooked (202g)
Calories
212
Vitamin K
5%
Vitamin A
0%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
16%
Magnesium
23%
Potassium
11%
Calcium
4%
Fiber
15.4g
Nutrition Highlights
Plant protein, folate, fiber, vitamin C (sprouted)
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Sprout for a few days if you want a vitamin C boost and a crunchier texture, or cook dried mung beans directly — they cook faster than most legumes and don't always need soaking.
Absorption Boost
Rice or whole grains — completes the amino acid profile
Vitamin C foods — improves absorption of the beans' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — legumes are a common trigger; start with small portions
You eat them as raw sprouts and are pregnant or immunocompromised — raw sprouts carry a higher foodborne illness risk than cooked
Storage
Store dried mung beans in an airtight container indefinitely; refrigerate cooked beans or sprouts and use within several days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Energy stability
Objective
(Quarterly)
Fasting blood glucose
Fasting iron and ferritin