Mung beans are a healthy and nutritious food that is enjoyed by many cultures around the world. One cup (202.0 g) of cooked mung beans contains approximately 212 calories, making it an excellent choice for those who are looking for a nutrient-dense food with fewer calories.
In addition to being low in calories, cooked mung beans are also high in protein, fiber, vitamins, and minerals. With all of these nutritional benefits, it's no wonder that mung beans are considered a superfood by many health experts.
In this article, we'll explore some practical tips and strategies for incorporating cooked mung beans into your diet for optimal health and wellness.
Calorie Content of Cooked Mung Beans
As mentioned earlier, one cup (202.0 g) of cooked mung beans contains approximately 212 calories. This makes it an excellent choice for those who are looking for a low-calorie food that is still nutrient-dense. If you're trying to lose weight or maintain a healthy weight, incorporating mung beans into your diet can be a great way to do so. They are low in calories, but high in protein and fiber, which can help keep you feeling full and satisfied for longer periods of time.
Protein Content of Cooked Mung Beans
One cup (202.0 g) of cooked mung beans contains approximately 14 grams of protein. This is a relatively high amount of protein for a plant-based food, making mung beans an excellent choice for vegetarians and vegans. Protein is essential for building and repairing tissues, as well as for maintaining muscle mass. By incorporating mung beans into your diet, you can ensure that you are getting enough protein to support your body's needs.
Fiber Content of Cooked Mung Beans
Cooked mung beans are an excellent source of fiber, with one cup (202.0 g) containing approximately 15 grams of fiber. Fiber is essential for maintaining good digestive health and can help regulate blood sugar levels. In addition, fiber can help promote feelings of fullness and satiety, which can be beneficial for those who are trying to lose weight or maintain a healthy weight.
Vitamin Content of Cooked Mung Beans
Mung beans are a rich source of vitamins and minerals, with one cup (202.0 g) of cooked mung beans containing approximately:
- 39% of the recommended daily intake (RDI) of folate
- 16% of the RDI of thiamin
- 13% of the RDI of vitamin B6
- 11% of the RDI of niacin
- 9% of the RDI of pantothenic acid
- 7% of the RDI of riboflavin
- 6% of the RDI of vitamin C
These vitamins are essential for maintaining good overall health and can help support a healthy immune system and metabolism.
Mineral Content of Cooked Mung Beans
In addition to vitamins, cooked mung beans are also a rich source of minerals, with one cup (202.0 g) of cooked mung beans containing approximately:
- 36% of the RDI of iron
- 33% of the RDI of magnesium
- 26% of the RDI of phosphorus
- 24% of the RDI of potassium
- 16% of the RDI of zinc
- 6% of the RDI of copper
- 2% of the RDI of manganese
These minerals are important for maintaining good overall health and can help support a variety of bodily functions.
Healthy Fats in Cooked Mung Beans
While mung beans are not particularly high in fat, they do contain some healthy fats. Specifically, one cup (202.0 g) of cooked mung beans contains approximately 0.8 grams of fat, with most of that fat being unsaturated. Unsaturated fats are considered healthy because they can help lower cholesterol levels and reduce the risk of heart disease. By incorporating mung beans into your diet, you can benefit from these healthy fats while still keeping your overall fat intake low.
Mung Beans as a Low-Glycemic Index Food
Mung beans have a low glycemic index (GI), which means that they are digested and absorbed slowly by the body. This can help keep blood sugar levels stable and may be beneficial for those who are trying to manage diabetes or pre-diabetes. In addition, mung beans are also a good source of fiber, which can further help regulate blood sugar levels.
Cooked Mung Beans for Weight Loss
If you're trying to lose weight or maintain a healthy weight, cooked mung beans can be an excellent addition to your diet. They are low in calories, but high in protein and fiber, which can help keep you feeling full and satisfied for longer periods of time. In addition, mung beans have a low glycemic index, which can help regulate blood sugar levels and prevent dips in energy that can lead to overeating.
Mung Beans as a Plant-Based Protein Source
For vegetarians and vegans, finding enough protein sources can be a challenge. However, cooked mung beans are a great plant-based protein source, with one cup (202.0 g) containing approximately 14 grams of protein. By incorporating mung beans into your diet, you can ensure that you are getting enough protein to support your body's needs.
Cooked Mung Beans for Digestive Health
Mung beans are an excellent source of fiber, which is essential for maintaining good digestive health. Fiber can help promote regular bowel movements, prevent constipation, and may even help prevent colon cancer. In addition, mung beans are low in fat and high in nutrients, which can further support good digestive health.
Mung beans are an excellent source of protein, fiber, vitamins, and minerals, making them a healthy and nutritious addition to any diet.
5 FAQ About Cooked Mung Beans
1. How many calories are in one cup of cooked mung beans?
There are 212 calories in one cup (202.0 g) of cooked mung beans.
2. What are the health benefits of cooked mung beans?
Cooked mung beans are a good source of protein, fiber, vitamins, and minerals. They are low in saturated fat and sodium, and can help to lower cholesterol and blood sugar levels.
3. How do you cook mung beans?
To cook mung beans, rinse and soak them for several hours or overnight. Drain the soaking water and add fresh water to a pot with the beans. Bring the water to a boil, then lower the heat and let the beans simmer until tender, about 20-30 minutes.
4. Can cooked mung beans be frozen?
Yes, cooked mung beans can be frozen for later use. Allow them to cool to room temperature, then transfer to a freezer-safe container or bag. They will keep in the freezer for up to 6 months.
5. How can cooked mung beans be used in recipes?
Cooked mung beans can be used in a variety of recipes, including soups, stews, salads, and casseroles. They can also be mashed and used as a filling for vegetarian burgers, or blended to make dips and spreads.