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moong beans.

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ALSO KNOWN AS

Whole Moong Beans

Recipes with moong beans + Add to pantry

SERVING

CALORIES

347

PROTEIN

23.9g

CARBS

62.6g

FAT

1.1g

FIBER

16.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories347kcal—

Protein23.9g48%

Carbohydrates62.6g23%

Fiber16.3g58%

Sugar6.6g13%

Total fat1.1g1%

Saturated fat0.35g2%

Trans fat0g—

Cholesterol0mg0%

Water9.1g—

MINERALS

Sodium15mg1%

Potassium1246mg27%

Calcium132mg10%

Iron6.7mg37%

Magnesium189mg45%

Phosphorus367mg29%

Zinc2.7mg24%

Copper0.94mg104%

Manganese1.0mg45%

Selenium8.2µg15%

VITAMINS

Vitamin A6.0µg1%

Vitamin C4.8mg5%

Vitamin D0µg0%

Vitamin E0.51mg3%

Vitamin K9.0µg8%

Thiamin (B1)0.62mg52%

Riboflavin (B2)0.23mg18%

Niacin (B3)2.3mg14%

Pantothenic acid (B5)1.9mg38%

Vitamin B60.38mg22%

Folate (B9)625µg156%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup200g

HEALTH BENEFITS

Why eat it.

✓Rich in protein and fiber, which promotes satiety and aids in weight management.
✓High in antioxidants like vitexin and isovitexin, which may help protect against heat stress and chronic diseases.
✓Good source of potassium, magnesium, and fiber, which can contribute to lower blood pressure and improved heart health.
✓Contains soluble fiber and resistant starch that support digestive health by nourishing beneficial gut bacteria.

COOKING TIPS

In the kitchen.

1Soak whole moong beans for at least 4 hours or overnight to shorten cooking time and improve digestibility.
2Sprout moong beans by soaking and rinsing them over 2-3 days; they can be eaten raw in salads or lightly cooked.
3To make a creamy dal or soup, cook the beans until they are very soft and begin to break apart, then mash them slightly.
4Combine with grains like rice to form a complete protein, providing all essential amino acids.

STORAGE

Keep it fresh.

Store dry moong beans in an airtight container in a cool, dark, and dry place for up to one year.
Cooked moong beans should be refrigerated in an airtight container and consumed within 3-5 days.

FAQ

Frequently asked questions.

Are moong beans healthy?

Yes, moong beans are highly nutritious. They are rich in protein, fiber, and antioxidants like vitexin and isovitexin, which support overall health. They also provide essential minerals like potassium and magnesium, contributing to heart health and digestion.

How much protein and fiber are in moong beans?

Per 100g, moong beans contain approximately 23.86g of protein, making them an excellent plant-based protein source. They are also very high in dietary fiber, which aids digestion and promotes satiety.

Are moong beans good for weight loss?

Yes, moong beans can be beneficial for weight loss. Their high protein and fiber content help you feel full for longer, reducing overall calorie intake. This combination supports satiety and can aid in managing weight effectively.

Are moong beans gluten-free?

Yes, moong beans are naturally gluten-free. They are a safe and healthy option for individuals with celiac disease or gluten sensitivity, making them a versatile ingredient for various dietary needs.

Are moong beans keto-friendly?

No, moong beans are not considered keto-friendly. With approximately 62.62g of carbohydrates per 100g, they are too high in carbs to fit into a strict ketogenic diet, which typically limits carb intake significantly.

Can diabetics eat moong beans?

Yes, moong beans are a good choice for diabetics. Their high fiber content helps regulate blood sugar levels by slowing down glucose absorption. They also have a low glycemic index, preventing sharp spikes in blood sugar.

How do you cook moong beans?

Moong beans are typically cooked by boiling or pressure cooking after an optional soak. For whole beans, soak for 2-4 hours, then boil in fresh water for 20-30 minutes until tender. Split moong dal cooks faster, usually in 10-15 minutes without soaking.

What do moong beans taste like and what are they used for?

Moong beans have a mild, slightly sweet, and earthy flavor. They are incredibly versatile and commonly used in Indian cuisine for dishes like dal, curries, and savory pancakes (dosa). They can also be sprouted and added to salads or stir-fries.

How do you store moong beans?

Dried moong beans should be stored in an airtight container in a cool, dry, and dark place, away from direct sunlight and moisture. Properly stored, they can last for up to a year or even longer.

Do moong beans need to be soaked before cooking?

While not strictly necessary for split moong dal, soaking whole moong beans for a few hours is recommended. Soaking reduces cooking time, improves digestibility, and can help reduce phytic acid content, enhancing nutrient absorption.

RECIPES