scored 81/100
Mothbean is a drought-tolerant legume native to South Asia, delivering exceptional plant-based protein (23g/100g) and iron density while remaining low in sodium, making it ideal for plant-forward longevity diets.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Mothbean (Vigna aconitifolia) is a hardy legume cultivated primarily in India and arid regions, prized for its nutritional density and climate resilience. With 22.94g of protein per 100g, mothbean provides complete amino acid profiles comparable to other pulses, supporting muscle maintenance and metabolic health in aging. Its exceptional iron content (10.85mg/100g) and high folate (649mcg/100g) make it particularly valuable for plant-based eaters at risk of deficiency. The legume also delivers substantial potassium (1191mg/100g) and magnesium (381mg/100g), minerals critical for cardiovascular function, blood pressure regulation, and bone density—key factors in longevity. Mothbean's carbohydrate-to-protein ratio and low glycemic impact support stable blood glucose, reducing metabolic syndrome risk. Despite USDA data showing 0g fiber (likely a data gap), mothbean's whole form provides significant resistant starch and prebiotic compounds. Its affordability, shelf stability, and ecological sustainability make it an underutilized longevity staple, particularly for aging populations seeking nutrient-dense, plant-based protein sources that support cardiovascular and bone health.
High leucine and total protein content triggers mTOR pathway and muscle protein synthesis, critical for preventing sarcopenia in older adults
Iron (10.85mg/100g) and folate work synergistically to support hemoglobin formation and red blood cell production; high iron bioavailability enhanced by polyphenols
High potassium-to-sodium ratio (39:1) and magnesium content promote vasodilation and reduce arterial stiffness
Low glycemic index and resistant starch slow glucose absorption, improving insulin sensitivity and reducing diabetes risk
Phosphorus, magnesium, and potassium mineralize bone; folate reduces homocysteine, a risk factor for bone loss
Mothbean's high protein and carbohydrate content provides sustained energy and satiety for afternoon cognition and metabolic stability; iron absorption is enhanced by midday stomach acid levels
Breaks a fast
As a legume requiring digestion, mothbean is best consumed with meals rather than in fasting windows; pairing with vegetables supports both nutrient absorption and digestive comfort
Per 100 g of the default form. Bars show how much higher or lower mothbean is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mothbean is classified as a legume. Mothbean is a drought-tolerant legume native to South Asia, delivering exceptional plant-based protein (23g/100g) and iron density while remaining low in sodium, making it ideal for plant-forward longevity diets.
Mothbean scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Magnesium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 20.6 g of protein (~41% of the 50 g daily value).
Not really. A 90 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 90 g serving, mothbean is highest in Folate (~146% DV), Magnesium (~82% DV), Manganese (~71% DV), Copper (~69% DV), Iron (~54% DV).
Not really. A 90 g serving has about 55.4 g of net carbs (55.4 g total minus 0 g fiber).
Best in the midday. Mothbean's high protein and carbohydrate content provides sustained energy and satiety for afternoon cognition and metabolic stability; iron absorption is enhanced by midday stomach acid levels
A typical serving is around 90 g (~309 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mothbean alongside several other legume sources.
Mothbean pairs nicely with: Pair with tomato-based curries because vitamin C (4mg in mothbean, plus tomato's 15mg/100g) significantly enhances non-heme iron absorption; Combine with leafy greens (spinach, kale) because complementary minerals (magnesium, phosphorus) and folate enhance bioavailability of all three foods; Cook with turmeric because curcumin's anti-inflammatory properties synergize with mothbean's polyphenols, enhancing antioxidant protection; Pair with whole grains (millet, sorghum) because combined amino acid profiles create complete protein with optimal PDCAAS ratio for muscle synthesis.
Encyclopedia entries that supply the same signature nutrients mothbean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mothbean contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.