Calories in Mung Beans: Nutrition Facts & Serving Sizes
Per 1 cup (207g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dry mung beans (207g) contains 718 calories with 49.5g of protein, 129.6g of carbs, and 2.5g of fat. Per 100g, mung beans provide 347 calories, 23.9g of protein, 62.6g of carbs, and 1.2g of fat with 16.3g of fiber. The standout micronutrient is folate at 625mcg per 100g, making mung beans one of the highest folate-containing foods available. Potassium is exceptional at 1,246mg per 100g. Iron comes in at 6.7mg per 100g, supporting oxygen transport and energy production. Mung beans are one of the highest-protein legumes, with nearly 24g of protein per 100g dry weight. Note that cooked mung beans are lower in calories and protein per 100g due to water absorption during cooking. They are widely used across South and Southeast Asian cuisines and have been consumed for thousands of years as a dietary staple.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 45.1 | 3.1g | 8.1g | 0.2g | 2.1g |
| 1 cup (207g) | 718.3 | 49.5g | 129.6g | 2.5g | 33.7g |
| 100g | 347 | 23.9g | 62.6g | 1.2g | 16.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 347 | 17% |
| Protein | 23.9g | 48% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 62.6g | 23% |
| Dietary Fiber | 16.3g | 58% |
| Sugars | 6.6g | 13% |
| Sodium | 15mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 132mg | 10% |
| Iron | 6.7mg | 37% |
| Potassium | 1246mg | 27% |
| Vitamin A | 6mcg | 1% |
| Vitamin C | 4.8mg | 5% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 189mg | 45% |
| Phosphorus | 367mg | 29% |
| Zinc | 2.7mg | 25% |
| Selenium | 8.2mcg | 15% |
| Folate | 625mcg | 156% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.3mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mung Beans
Mung beans are one of the most nutritionally dense legumes available. The protein content at 23.9g per 100g (dry) rivals many animal proteins and exceeds most other beans. A full cup of dry mung beans delivers 49.5g of protein, making them one of the most efficient plant-based protein sources for hitting daily targets. For anyone looking to reduce meat intake without sacrificing protein, mung beans are a practical solution.
The folate content at 625mcg per 100g is exceptional. Folate is required for DNA synthesis and repair, red blood cell formation, and proper cell division. For those with high training volumes, adequate folate intake supports rapid muscle cell turnover and recovery. Getting this level of folate from food rather than supplements provides it in a form the body handles well.
Iron at 6.7mg per 100g is among the highest of any legume. Iron is the central component of hemoglobin, the protein that carries oxygen in red blood cells. Higher hemoglobin levels directly translate to better oxygen delivery to muscles during training, supporting endurance and reducing fatigue. Pairing mung beans with vitamin C-containing foods enhances absorption of this non-heme iron.
The potassium content at 1,246mg per 100g is one of the highest of any common food. Potassium regulates fluid balance, supports proper muscle contraction, and counters the blood pressure effects of sodium. The magnesium at 189mg per 100g complements the potassium for muscle function, energy production, and sleep quality. The very low fat content at 1.2g per 100g and high fiber at 16.3g make mung beans one of the most filling foods per calorie available.
Dietary Considerations
Mung beans are naturally gluten-free and safe for people with celiac disease or gluten sensitivity. They are fully vegan and contain no animal products, making them a cornerstone protein source in plant-based diets. Mung beans are not suitable for ketogenic diets given their high carbohydrate content at 62.6g per 100g dry weight. For weight loss, mung beans are excellent due to the high fiber (16.3g per 100g) and protein content, which together promote strong satiety and preserve muscle during a calorie deficit. Sodium is very low at 15mg per 100g, making them suitable for low-sodium diets. Legume allergies are less common than other food allergies but do exist. As with all legumes, soaking and cooking mung beans reduces compounds like phytic acid and lectins, which can otherwise inhibit mineral absorption and cause digestive discomfort.
Daily Intake (100g)
100g of mung beans provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mung beans?
Dry mung beans contain 347 calories per 100g. One cup of dry mung beans (207g) contains about 718 calories. Cooked mung beans are significantly lower in calories per 100g, typically around 105 calories per 100g cooked, due to water absorption.
Are mung beans good for weight loss?
Yes, mung beans are excellent for weight loss. The high fiber content at 16.3g per 100g dry and protein at 23.9g per 100g together provide strong satiety, reducing overall calorie intake. They are low in fat and low in sodium. Cooked mung beans have a low calorie density, making large, filling portions possible within a calorie deficit.
How much protein is in mung beans?
Dry mung beans contain 23.9g of protein per 100g. One cup dry (207g) provides about 49.5g of protein. Cooked mung beans provide approximately 7 to 9g of protein per 100g. They are one of the highest-protein legumes available.
Are mung beans better than lentils for protein?
Mung beans and lentils are nutritionally similar. Mung beans contain 23.9g of protein per 100g dry while lentils contain approximately 24.6g. Both are excellent plant-based protein sources. Mung beans have a slightly milder flavor and shorter cooking time without soaking, while lentils come in more varieties.
Do mung beans need to be soaked before cooking?
Mung beans do not strictly require soaking, unlike many other legumes. They cook in 20 to 30 minutes without pre-soaking. However, soaking for 4 to 8 hours reduces cooking time further and improves digestibility by reducing oligosaccharides that can cause gas.
Are mung beans high in folate?
Yes, mung beans are one of the highest folate-containing foods available at 625mcg per 100g dry. The recommended daily intake is 400mcg for adults. One 100g serving of dry mung beans exceeds the daily target, making them an outstanding dietary source of this critical B vitamin.
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