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.
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Nutrition per ~90 g · ½ cup cooked
Form
309kcal
Protein20.6 g
Carbs55.4 g
Fat1.4 g
Fiber0 g
Vitamins
Folate584 mcg146%
Thiamin0.51 mg42%
Pantothenic Acid1.4 mg28%
Vitamin B60.33 mg19%
Niacin2.5 mg16%
Riboflavin81.9 mcg6%
Vitamin C3.6 mg4%
Vitamin A28.8 iu1%
Vitamin A1.8 mcg0%
Minerals & other
Magnesium343 mg82%
Manganese1.6 mg71%
Copper0.62 mg69%
Iron9.8 mg54%
Phosphorus440 mg35%
Potassium1072 mg23%
Zinc1.7 mg16%
Selenium7.4 mcg13%
Calcium135 mg10%
Sodium27 mg1%
Saturated Fat0.33 g—
Monounsaturated Fat0.12 g—
Polyunsaturated Fat0.68 g—
Bioactives estimated
Inulin / Prebiotic fibre~2.7 g
Polyphenols~135 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality12.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives11.0/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber5.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact8.5/10Low sugar with a high fiber-to-carb ratio scores best.
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.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
Overview
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.
Health benefits 5
Supports muscle maintenance and protein synthesis in agingstrong
High leucine and total protein content triggers mTOR pathway and muscle protein synthesis, critical for preventing sarcopenia in older adults
Improves iron status and oxygen transport in plant-based dietsmoderate
Iron (10.85mg/100g) and folate work synergistically to support hemoglobin formation and red blood cell production; high iron bioavailability enhanced by polyphenols
Supports cardiovascular health through blood pressure regulationstrong
High potassium-to-sodium ratio (39:1) and magnesium content promote vasodilation and reduce arterial stiffness
Stabilizes blood glucose and reduces metabolic syndrome riskmoderate
Low glycemic index and resistant starch slow glucose absorption, improving insulin sensitivity and reducing diabetes risk
Supports bone mineral density through mineral density and folatemoderate
Phosphorus, magnesium, and potassium mineralize bone; folate reduces homocysteine, a risk factor for bone loss
Pairs 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
In the kitchen
Soak dried mothbean for 8-12 hours before cooking to reduce phytic acid (an anti-nutrient) and improve mineral absorption by up to 30%
Pressure cook for 15-20 minutes after soaking for optimal digestion; avoid long simmering, which degrades heat-sensitive folate
Store dried mothbean in airtight containers in cool, dry conditions; shelf-stable for 12+ months, making it ideal for meal prep and emergency nutrition
Sprout mothbean for 48-72 hours to increase folate bioavailability and activate enzyme inhibitors, creating a raw snack or salad topping
Use mothbean flour (ground dried beans) in baking to boost protein and iron content of breads; mix 20-30% with whole wheat flour to maintain texture
When to eat it 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
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