scored 93/100
Mungo beans are small, nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals, supporting metabolic health and sustained energy.
36.6 g net carbs after fiber.
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 93.
Mungo beans (Vigna radiata), also known as mung beans, are ancient legumes originating from India and Southeast Asia with millennia of use in traditional medicine. These small green beans stand out for their exceptional nutrient density: a 100g serving provides 25g of protein, 18g of fiber, and substantial amounts of folate, iron, magnesium, and potassium—all critical for longevity-focused nutrition. Their low glycemic index and high resistant starch content make them particularly valuable for blood sugar regulation and metabolic health. The high polyphenol content, including kaempferol and catechin, provides antioxidant and anti-inflammatory benefits. Mungo beans are exceptionally bioavailable compared to other legumes due to lower antinutrient levels when sprouted. Their complete amino acid profile when combined with whole grains makes them ideal for plant-based protein strategies. The combination of soluble and insoluble fiber supports cardiovascular health, healthy cholesterol levels, and beneficial gut microbiota composition—all foundational to healthy aging.
High fiber and resistant starch content slows glucose absorption; polyphenols enhance insulin sensitivity and pancreatic beta-cell function
Soluble fiber (pectin) binds cholesterol in the digestive tract; polyphenols reduce oxidative stress and vascular inflammation
High non-heme iron content with phytate levels lower than other legumes; vitamin C co-consumption enhances absorption
Kaempferol, catechin, and other polyphenols reduce pro-inflammatory cytokines and oxidative stress markers
Prebiotic fiber ferments to short-chain fatty acids (butyrate) that strengthen intestinal barrier and reduce pathogenic bacteria
Mungo beans' high fiber and protein content provide sustained satiety and stable energy through the afternoon, preventing energy crashes. Midday consumption allows adequate digestion before evening to minimize sleep disturbance.
Breaks a fast
High fiber content makes mungo beans unsuitable for extended fasting protocols; they break a fast appropriately due to complete micronutrient profile.
Per 100 g of the default form. Bars show how much higher or lower mungo bean is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mungo Bean is classified as a legume. Mungo beans are small, nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals, supporting metabolic health and sustained energy.
Mungo Bean scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Manganese, Magnesium. 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 22.7 g of protein (~45% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 16.5 g of fiber (~59% of the 28 g daily value).
In a 90 g serving, mungo bean is highest in Copper (~98% DV), Manganese (~60% DV), Magnesium (~57% DV), Folate (~49% DV), Iron (~38% DV).
Not really. A 90 g serving has about 36.6 g of net carbs (53.1 g total minus 16.5 g fiber).
Best in the midday. Mungo beans' high fiber and protein content provide sustained satiety and stable energy through the afternoon, preventing energy crashes. Midday consumption allows adequate digestion before evening to minimize sleep disturbance.
A typical serving is around 90 g (~307 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 mungo bean alongside several other legume sources.
Mungo Bean pairs nicely with: Pair with vitamin C-rich foods (bell peppers, tomatoes, citrus) to enhance non-heme iron absorption by up to 3-fold; Combine with turmeric and black pepper to increase curcumin bioavailability while amplifying anti-inflammatory effects; Mix with whole grains (brown rice, quinoa) to create a complete amino acid profile for optimal muscle protein synthesis; Cook with garlic and ginger to enhance polyphenol absorption and add antimicrobial compounds.
Encyclopedia entries that supply the same signature nutrients mungo bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mungo bean 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.