Mung Bean
Mung beans are nutrient-dense legumes rich in plant-based protein, fiber, and polyphenols, offering exceptional value for metabolic health and longevity. Raw mung bean sprouts provide concentrated bioactive compounds with minimal caloric burden.
Variants (4)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Vitamin K29.7 mcg25% DV
- Vitamin B60.34 mg20% DV
- Folate54.9 mcg14% DV
- Vitamin C11.9 mg13% DV
- Riboflavin0.11 mg9% DV
- Thiamin0.08 mg6% DV
- Niacin0.67 mg4% DV
- Choline13.0 mg2% DV
- Vitamin E0.09 mg<1% DV
- Vitamin A0.90 iu<1% DV
- Copper0.15 mg16% DV
- Manganese0.17 mg7% DV
- Iron0.82 mg5% DV
- Magnesium18.9 mg5% DV
- Phosphorus48.6 mg4% DV
- Zinc0.37 mg3% DV
- Potassium134.1 mg3% DV
- Selenium0.54 mcg<1% DV
- Calcium11.7 mg<1% DV
- Sodium5.4 mg<1% DV
- Polyunsaturated Fat0.05 g
- Saturated Fat0.04 g
- Monounsaturated Fat0.02 g
- Polyphenols~135 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K28% DV
- Vitamin B622% DV
- Copper18% DV
- Folate15% DV
- Vitamin C15% DV
Overview
Mung beans (Vigna radiata) originated in South Asia and have been cultivated for millennia, particularly valued in traditional medicine systems. Unlike mature dried mung beans, raw sprouts represent an early germination stage where enzyme activity peaks and nutrient bioavailability increases dramatically. The sprouts contain elevated levels of vitamin K for bone metabolism, folate for one-carbon methylation pathways critical in aging, and polyphenolic compounds including vitexin and isovitexin with documented antioxidant activity. The low glycemic index combined with 3g protein per 100g makes mung bean sprouts exceptional for stable blood glucose—a cornerstone of longevity protocols. Sprouting activates phytase, reducing anti-nutrient phytic acid by 50-60%, which improves mineral absorption of the existing phosphorus, magnesium, and potassium. The choline content supports acetylcholine synthesis and methylation capacity. Raw sprouts also provide live enzymes and increased vitamin C concentration compared to cooked mature beans, supporting connective tissue integrity and immune resilience. Their rapid cultivation cycle and minimal environmental footprint align with sustainable nutrition principles.
Health Benefits (5)
- Improved glycemic control and insulin sensitivitymoderatePolyphenolic compounds (vitexin, isovitexin) and soluble fiber slow glucose absorption, reducing postprandial blood sugar spikes and supporting pancreatic beta-cell function over time
- Enhanced methylation and DNA stabilitystrongHigh folate (61 mcg per 100g) serves as methyl donor in one-carbon metabolism, critical for telomere maintenance and epigenetic regulation associated with aging prevention
- Bone health and vascular calcification preventionstrongVitamin K (33 mcg) activates osteocalcin and matrix Gla protein, supporting proper bone mineralization and preventing pathological arterial calcification
- Antioxidant and anti-inflammatory protectionmoderatePolyphenols and flavonoids scavenge reactive oxygen species and inhibit NF-κB signaling, reducing chronic inflammation underlying age-related diseases
- Gut microbiota modulationmoderateFiber and resistant starch (increased after sprouting) feed beneficial bacteria, promoting butyrate production for intestinal barrier integrity and immune homeostasis
Food Pairings
- ·Pair with leafy greens (spinach, kale) because both are vitamin K sources that work synergistically for bone and vascular health, and greens' carotenoids enhance overall antioxidant capacity
- ·Combine with fermented foods (kimchi, miso, sauerkraut) because live enzymes and probiotics amplify nutrient absorption and support the gut-brain axis critical for longevity outcomes
- ·Mix with raw garlic or ginger because organosulfur compounds (allicin) and gingerols enhance anti-inflammatory effects and improve polyphenol bioavailability
- ·Pair with citrus or tomatoes because vitamin C dramatically increases non-heme iron absorption from the mung bean sprouts, supporting mitochondrial function
Practical Tips
- ·Consume raw or lightly blanched (30-45 seconds) to preserve enzyme activity, polyphenol concentration, and vitamin C content; sprouting for 3-5 days at room temperature increases bioavailable folate by 30% compared to dry beans
- ·Store raw sprouts in breathable containers at 4°C for maximum 3-4 days; rinse daily to prevent bacterial overgrowth and maintain enzyme vitality
- ·To minimize phytic acid (anti-nutrient), sprout dried mung beans at home for 3-5 days rather than purchasing pre-sprouted versions, which may be heat-treated and have reduced enzyme content
- ·Combine in salads or smoothie bowls rather than cooking into curries if maximizing polyphenol and enzyme intake; if heating, add at the end to minimize nutrient degradation
- ·Source organic, heirloom varieties when possible, as some cultivars show higher polyphenol concentrations; store dry beans in cool, dark conditions to preserve viability
Optimal Timing
Raw mung bean sprouts have low glycemic impact and support stable energy; optimal as breakfast component for sustained satiety, midday salad addition for nutrient density, or pre-workout for amino acid support. No circadian restriction applies; multiple small servings throughout the day optimize micronutrient distribution.
If practicing intermittent fasting, raw sprouts can be consumed during eating windows without breaking metabolic benefits; their enzyme content aids post-fast digestion
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
Per 100 g of the default form. Bars show how much higher or lower mung bean is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about mung bean
What is mung bean?
Mung Bean is classified as a legume. Mung beans are nutrient-dense legumes rich in plant-based protein, fiber, and polyphenols, offering exceptional value for metabolic health and longevity.
Is mung bean healthy?
Mung Bean scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mung bean high in protein?
Not particularly. A 90 g serving provides about 2.7 g of protein (~5% of the 50 g daily value).
Is mung bean high in fiber?
Not really. A 90 g serving provides about 1.6 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in mung bean?
In a 90 g serving, mung bean is highest in Vitamin K (~25% DV), Vitamin B6 (~20% DV), Copper (~16% DV), Folate (~14% DV), Vitamin C (~13% DV).
Is mung bean keto-friendly?
Yes — it fits comfortably in most keto plans. A 90 g serving has about 3.7 g of net carbs (5.3 g total minus 1.6 g fiber).
When is the best time to eat mung bean?
Best any time of day. Raw mung bean sprouts have low glycemic impact and support stable energy; optimal as breakfast component for sustained satiety, midday salad addition for nutrient density, or pre-workout for amino acid support. No circadian restriction applies; multiple small servings throughout the day optimize micronutrient distribution.
How much mung bean should I eat?
A typical serving is around 90 g (~27 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 mung bean alongside several other legume sources.
What pairs well with mung bean?
Mung Bean pairs nicely with: Pair with leafy greens (spinach, kale) because both are vitamin K sources that work synergistically for bone and vascular health, and greens' carotenoids enhance overall antioxidant capacity; Combine with fermented foods (kimchi, miso, sauerkraut) because live enzymes and probiotics amplify nutrient absorption and support the gut-brain axis critical for longevity outcomes; Mix with raw garlic or ginger because organosulfur compounds (allicin) and gingerols enhance anti-inflammatory effects and improve polyphenol bioavailability; Pair with citrus or tomatoes because vitamin C dramatically increases non-heme iron absorption from the mung bean sprouts, supporting mitochondrial function.
Supplements that mirror Mung Bean's nutrient profile
Encyclopedia entries that supply the same signature nutrients mung bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mung Bean
These are the nutrients mung beancontributes 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.