Mungo Bean

Nutrition per ~90 g · ½ cup cooked

36.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

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

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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.

Breaks a fast

Best avoided

• late evening

High fiber content makes mungo beans unsuitable for extended fasting protocols; they break a fast appropriately due to complete micronutrient profile.