Mungo Bean
Mungo beans are small, nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals, supporting metabolic health and sustained energy.
Variants (2)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Folate194.4 mcg49% DV
- Vitamin B60.82 mg48% DV
- Thiamin0.25 mg20% DV
- Riboflavin0.23 mg18% DV
- Niacin1.3 mg8% DV
- Vitamin A0.90 iu<1% DV
- Copper0.88 mg98% DV
- Manganese1.4 mg60% DV
- Magnesium240.3 mg57% DV
- Iron6.8 mg38% DV
- Zinc3.0 mg27% DV
- Phosphorus341.1 mg27% DV
- Potassium884.7 mg19% DV
- Selenium7.4 mcg13% DV
- Calcium124.2 mg10% DV
- Sodium34.2 mg1% DV
- Polyunsaturated Fat0.96 g
- Saturated Fat0.10 g
- Monounsaturated Fat0.08 g
- Catechins (EGCG)~45 mg
- Inulin / Prebiotic fibre~2.7 g
- Polyphenols~135 mg
Score · 93/100
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.
- Copper109% DV
- Manganese66% DV
- Magnesium64% DV
- Folate54% DV
- Vitamin B653% DV
Overview
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.
Health Benefits (5)
- Improved blood sugar control and reduced diabetes riskstrongHigh fiber and resistant starch content slows glucose absorption; polyphenols enhance insulin sensitivity and pancreatic beta-cell function
- Enhanced cardiovascular health and cholesterol managementstrongSoluble fiber (pectin) binds cholesterol in the digestive tract; polyphenols reduce oxidative stress and vascular inflammation
- Support for iron status and oxygen transportmoderateHigh non-heme iron content with phytate levels lower than other legumes; vitamin C co-consumption enhances absorption
- Anti-inflammatory and antioxidant defensemoderateKaempferol, catechin, and other polyphenols reduce pro-inflammatory cytokines and oxidative stress markers
- Healthy aging through gut microbiota modulationmoderatePrebiotic fiber ferments to short-chain fatty acids (butyrate) that strengthen intestinal barrier and reduce pathogenic bacteria
Food Pairings
- ·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
Practical Tips
- ·Sprout mungo beans for 3-5 days to reduce phytate content by 50% and boost folate bioavailability by up to 30%
- ·Soak dry beans for 4-8 hours before cooking to reduce cooking time and digestive discomfort from oligosaccharides
- ·Store dried mungo beans in airtight containers in a cool, dark place for up to 12 months to preserve nutrient density
- ·Include mungo bean sprouts raw in salads for maximum enzyme activity and heat-sensitive antioxidant preservation
Optimal Timing
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.
- · late-evening
High fiber content makes mungo beans unsuitable for extended fasting protocols; they break a fast appropriately due to complete micronutrient profile.
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 mungo 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 mungo bean
What is mungo bean?
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.
Is mungo bean healthy?
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.
Is mungo bean high in protein?
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).
Is mungo bean high in fiber?
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).
What vitamins and minerals are in mungo bean?
In a 90 g serving, mungo bean is highest in Copper (~98% DV), Manganese (~60% DV), Magnesium (~57% DV), Folate (~49% DV), Vitamin B6 (~48% DV).
Is mungo bean keto-friendly?
Not really. A 90 g serving has about 36.6 g of net carbs (53.1 g total minus 16.5 g fiber).
When is the best time to eat mungo bean?
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.
How much mungo bean should I eat?
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.
What pairs well with mungo bean?
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.
Supplements that mirror Mungo Bean's nutrient profile
Encyclopedia entries that supply the same signature nutrients mungo bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mungo Bean
These are the nutrients mungo 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.