Scholars separate domestication of mung beans into two different species: the kind that grew in southern India (which was a larger-seeded mung bean that began being harvested about 3,000–3,500 years ago) and the even older kind of mung bean that has smaller seeds and grew in northern India. You can buy mung beans uncooked and choose to sprout them or soak and cook them. Note that the numbers in parentheses (1, 2, etc.) Split or peeled mung beans take about 20 to 30 minutes to fully cook, so they are good option if you’re short on time. Similarly to … In terms of where to buy mung beans, check local health food stores or ethnic markets that sell ingredients for Indian and Asian cooking. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Many types of bean sprouts, especially those involving the fully grown versions, are integrated into hot dishes. Many adults are actually deficient in magnesium, which is unfortunate because most people really need a substantial amount in their diets in order to control stress levels and manage pain. If planting outside, remove all weeds and rocks from the soil. As an article published in the Journal of Chemistry Central puts it, “mung beans have biological activities including antioxidant, antimicrobial, anti-inflammatory, antidiabetic, antihypertensive, lipid metabolism accommodation, antihypertensive and antitumor effects.”. & detox juicing guide. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Vitamin C: 13.2 mg. Vitamin E: 0.1 mg. Vitamin K 33 micrograms. Mung beans, which have the scientific species name Vigna radiate, are a type of small, green legume. used as a substitute for professional medical advice, In India, they are commonly cooked with such spices as ginger, cumin, coriander and turmeric in order to help make them taste great while also helping to avoid any stomach pains. Other types of legumes that can be sprouted are alfalfa, kidney beans, lentils, chickpeas, white beans and adzuki beans. 2mcg. 0%. Mung bean sprouts nutrition facts. Nutrition Facts Each serving of sprouts contains 6.2 grams of total carbohydrates, including 1.9 grams of fiber, which offers digestive health benefits and keeps you regular. Vitamin D Deficiency Symptoms & Sources to Reverse It! Basically, they can be added to virtually any savory recipe. Place dried mung beans in a large bowl and cover the seeds with room temperature water (about 3 cups of water for each cup of beans). Calories, carbs, fat, protein, fiber, cholesterol, and more for Mung Bean Sprouts (Unknown). Around the ninth or 10th century, they also came to be cultivated in Africa since they grow easily in warm climates and helped feed undernourished populations. The two are related and in the same plant family, called Fabaceae or Leguminosae (aka the pea family), which also includes other legumes like adzuki beans, alfalfa sprouts and green peas. They are also ground into a paste to form a popular type of ice cream and sorbet in Hong Kong. 3.0 grams protein. Soaking and sprouting mung beans can also help reduce “antinutrients” that are naturally present within all legumes and beans, making them easier to digest and also releasing more of their nutrients. So many of us work hard every day and feel like we ... Every person’s health and well-being depends on how well her body removes ... 1. What are the benefits of eating mung beans? Calcium 13.5mg. How does this food fit into your daily goals? In a study published in the Journal of Nutrition, researchers observed that a single meal with high-fiber beans produced a twofold greater increase in the satiety hormone called cholecystokinin when compared to meals that didn’t contain beans. 2,000 calories a day is used for general nutrition advice. While some people experience gas or bloating from eating beans, mung beans are considered one of the easiest beans to digest and can actually help with detoxification in some cases. Basic Nutrition Information Mung bean sprouts contain beneficial carbohydrates and protein, which supports a healthy lifestyle. Place a lid of plastic wrap over the bowl. Mung sprouts are relatively very low in calories but very high in quality nutrients so that nutrition scientists label them for practical purpose as leafy vegetables. There are 25 calories in 3/4 cup (85 g) of California Sprouts Mung Bean Sprouts. Can Help Prevent or Treat Type 2 Diabetes, 6. Like all bean sprouts, mung bean sprouts have few calories, with about 30 calories per 100 grams (which is roughly the size of the average cup-sized serving). Let the jar sit in a cool, dark place for 3–5 days until sprouts start to form that are about a half-inch long. One hundred grams of one of the most popular types of bean sprouts, mung bean sprouts, contains: Mung bean sprouts also contain small amounts of vitamin E, niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, calcium, potassium, zinc and selenium. Both are from the same legume or mung bean species (Vigna radiata), also spelled "moong" bean, but are created using different sprouting techniques. Given the variety of beneficial nutrients found in bean sprouts, it should come as no surprise that these foods have been linked to a variety of different health benefits. If you're a member of one of these groups and choose to consume bean sprouts, you should always wash them thoroughly, although washing won't remove the bacteria. Source. Although you may be most familiar with them from their use in sandwiches, salads or as a garnish, these foods are traditionally used in a variety of cuisines. How do you prepare mung beans? . Copyright Policy In fact, consuming enough folate is especially important during pregnancy because it’s essential for preventing early births, neural tube defects and even termination. In sprouted form, try adding the sprouts to salads or sandwiches. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The health benefits of bean sprouts are a part of their wide appear. Once boiling, bring the water back down to a low simmer and cover the beans. They are a source of the following vitamins (amounts per 100g) Vitamin A: 21 IU. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . While there are many different sprouts available, the more popular ones— alfalfa, mung bean, broccoli, and radish to name a few—provide a number of vitamins and minerals and hardly any calories or fat. 305mg. Mung beans have a tender texture and a sweet flavor. All bean sprouts are generally considered to be nutritious foods. However, consuming raw sprouts doesn't remove bacteria like E. coli, Salmonella, Staphylococcus and Listeria. Historians also tell us that mung bean soup has been traditionally taken as a kind of health food in China for many centuries. According to USDA, mung beans contain significant levels of … Read more: The Health Benefits of Sprouts and 9 Foods to Try Today. 4.0 grams carbs. You can find mung beans in dried powder form, as whole uncooked beans, “split-peeled” form (just like you’d find split green peas), as bean noodles and also as sprouted seeds (which are the kind you’d see used on sandwiches or salads). Mung bean nutrition is also rich in other essential amino acids, including leucine, isoleucine and valine, which can be combined with other plant sources (like whole grains or some vegetables) to make a “complete protein.” The highly absorbable protein content makes the mung beans a smart choice for vegans or vegetarians, especially considering how many other nutrients they add to someone’s diet. Find calories, carbs, and nutritional contents for generic mung-bean-sprouts and over 2,000,000 other foods at MyFitnessPal.com. Mung bean nutrition includes a very impressive amount of protein for a plant, with about 20 percent to 24 percent of their chemical structure made up of amino acids (protein), according to the Department of Chemistry at the Harbin Institute of Technology China. Bean sprouts are extremely nutritious foods that can be easily integrated into all sorts of meals, including salads, sandwiches and stir-fries. 30.0 calories. Bean shoots nutrition is somewhat complex because there are so many types and each one is different. High levels of amino acids — oligosaccharides and polyphenols — in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development. Chinese-style preparation of homegrown mung bean sprouts Mung bean sprouts are stir-fried as a Chinese vegetable accompaniment to a meal, usually with garlic , ginger , spring onions , or pieces of salted dried fish to add flavour. Among plant-based sources of protein and nutrients, mung beans are one of the foods gathering the most attention. Mung bean benefits include lowering cholesterol and high blood pressure, supplying antioxidants that may help fight cancer, helping prevent type 2 diabetes, fighting infections/viruses, easing constipation, reducing PMS symptoms, and helping with weight loss. It’s a filling meal and considered a staple in Indian cooking that is eaten multiple times per week for most families. In the U.S., mung beans have been cultivated since around the 1830s, although they’ve really only picked up a following over the past decade or two. Head to the diet generator and enter the number of calories you want. Since bean sprouts can come in a variety of types (and consequently different shapes and sizes), a standard cup-sized serving can range from as little as 75 grams to more than twice that much at about 200 grams. However, when bean sprouts are called for in recipes, it generally refers to mung bean or soybean sprouts. Compared to mung beans, chickpeas are slightly higher in calories, sugar, protein and carbs. It found that mung beans have the ability to regulate cholesterol levels because their antioxidants act like potent free-radical scavengers, reversing damage done to blood vessels and lowering inflammation. When buying mung beans, check for discolored or damaged beans and discard them before cooking them or making mung bean sprouts, since these can contain harmful bacteria. any of the products or services that are advertised on the web site. To enhance shelf life, keep the sprouts in a plastic bag with a few drops o… This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. People with compromised immune systems, pregnant women, children and older adults may want to swap bean sprouts for another healthy source of protein and nutrients. 5.0 grams fiber. Pour out the water and transfer the beans to a large glass jar that’s covered with a towel or cheesecloth and secured with a rubber band. Bean sprouts are rich in vitamins, minerals, antioxidants and fatty acids. Plant the seeds when the soil has warmed to 65 degrees F. (18 C). It’s also more common to eat mung bean sprouts, while chickpeas are less likely to be sprouted as opposed to cooked. Are lentils and mung beans the same thing? In fact, compounds isolated from mung beans are even used to preserve certain foods and reduce spoilage. Mung beans are a great addition to any anti-inflammatory diet thanks to their ability to keep arteries clear and to improve circulation. Magnesium is important for digestive health, proper heartbeat functioning, neurotransmitter release and repairing muscle tissue in people who are very active. Mung bean sprouts are made into a processed version of starch noodles that are most common in Asian cuisine. Unfortunately, mung bean sprouts, which are one of the most commonly consumed type of sprout, are often eaten raw or lightly cooked. The Food and Drug Administration recommends always cooking sprouts to reduce the risk of food-related illnesses. Want to use it in a meal plan? Vitamin A. and Use of this web site constitutes acceptance of the LIVESTRONG.COM Mung beans nutrition includes the ability to fight another significant cardiovascular disease risk factor: high blood pressure. A cup of these bean sprouts provides 26 calories and 2.6g of protein. After cooking them, you can use mung beans to create hummus or dips, or puree them to thicken soups. Soaked and cooked mung beans become tender and taste “al dente,” similar to a firm pasta. This is an essential B vitamin that plays an important part in the process of DNA creation. A 12-ounce bag served as a side dish or salad is enough for 4 to 6 people. They are a good source of protein, fiber, antioxidants and phytonutrients. When cooked, the beans are a hearty, comfort food that can be served as a stew, soup, main dish or dessert. Archaeological evidence shows that they were growing in the Harappan civilization in the Punjab and Haryana areas of Indian about 4,500 years ago. They can also be made into porridges, confections, curries and even fermented to make alcoholic beverages. Calorie Goal 1,970 cal. Although they've been used as a component of Asian foods for a long time, they're increasingly popping up elsewhere. Daily Goals. Dry the seeds completely on paper and then store them away from moisture, such as in a tight-fitting glass canister. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. , This takes roughly 100 days, at which point you can pill up the whole plant and hang it to dry out. Leaf Group Ltd. As you’ll come to learn, they are one of the healthiest sources of plant protein there is, when you consider how many other nutrients they contain, in addition to amino acids (the building blocks of proteins). Folate (also known as vitamin B9) is an important vitamin for DNA synthesis, cell and tissue growth, hormonal balance, cognitive function, and even reproduction. Nutrition facts for Mung beans, raw, sprouted, mature seeds, recommended daily values and analysis. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Thai Spring Rolls are loved by all and loaded with vegetables, vitamins and fiber. 3%. LDL cholesterol can accumulate within the inner lining of blood vessels, called the endothelium, and block blood flow, triggering cardiac arrest. in Nutrition and Dietetics. Bean sprouts are found in many East Asian dishes. Try this as an appetizer or larger meal by adding a side salad. Then store them in the refrigerator and use within several days. 63 % 5g Carbs. Renee attended the University of California, Berkeley and holds an M.S. Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. Generic Generic - Mung Bean Sprouts - Raw (100g) Serving Size : 100 g. 30 Cal. A 2008 study done by the Institute of Crop Sciences at the Chinese Academy of Agricultural Sciences found that when rats were given mung bean supplements, they experienced lowered blood glucose, plasma C-peptide, glucagon, total cholesterol and triglyceride levels. Nutrition Facts for Mung Bean Sprouts. Bean Sprouts Nutrition Facts Bean sprouts contain a high level of protein, at an average of 5 grams per cup of these sprouts. You should also avoid eating sprouts that have browned or otherwise changed color. Janet Renee has over a decade of experience as a registered dietitian. The researchers believed that mung beans’ anti-hypertensive effects might be due to their high concentration of protein fragments known as peptides. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Fresh dry mung seeds can be readily available in the retailer shops all round the year. Bean sprouts are also high in vitamin C, which may help prevent cataracts. Types of carbohydrates called oligosaccharides, raffinose, stachyose and verbascose are present in raw (unsprouted) or poorly processed legumes, which can cause uncomfortable flatulence. Mung beans and chickpeas (also called garbanzo beans) are both legumes. 2,000 calories a … Mung beans grow in pods that are “fuzzy” and about five inches long, containing 10–15 seeds. At the same time, the rats significantly improved glucose tolerance and increased insulin responsiveness. 1%. A single serving of these beans (either sprouted or not) can provide you with up to 80% of the required daily dose of folate. Mung beans are easy to add to recipes you probably already make, including adding them to soups, stews, salads, veggie burgers and stir-fries. You should see beans begin to form when the plant is 15–18 inches tall. Get full nutrition facts for other California Sprouts products and all your other favorite brands. Copyright © There is one main downside to sprouts. These flavonoids lower oxidative stress that can contribute to cancer formation. Sign Up. Boost Immunity and Protect Against Infections and Viruses, 8. Leave the beans to soak overnight at room temp. They are considered a warm season crop and take between 90–120 days to mature. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Almost everyone can benefit from eating bean sprouts because they are so nutritious. Sprouting helps biosynthetic enzymes become activated during the stages of germination. How can you use mung beans at home? Vitamin C. 27.1mg. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Contain Antioxidants That Fight Cancer Development, 4. Our team aims to be not only thorough with its research, but also objective and unbiased. Bean Sprouts Nutrition Information | … The Health Benefits of Sprouts and 9 Foods to Try Today, increasingly popular in Brazilian cuisine, food poisoning associated with bean sprouts, Foodsafety.gov: Sprouts: What You Should Know, National Health Service: Eat Well: Sprouted Seeds Safety Advice, Food Research International: Glycine max (L.) Merr., Vigna radiata L. and Medicago sativa L. Sprouts: A Natural Source of Bioactive Compounds, Journal of Food Protection: Salmonella Internalization in Mung Bean Sprouts and Pre- and Postharvest Intervention Methods in a Hydroponic System, Revista de Nutrição: Total Phenolics and Antioxidant Activity of the Aqueous Extract of Mung Bean Sprout (Vigna radiata L.), Food and Drug Administration: Sprout Safety: Letter to Seed Suppliers, Distributors, and Sprouters, Current Pharmaceutical Design: Total Polyphenols and Bioactivity of Seeds and Sprouts in Several Legumes, Chemistry Central Journal: A Review of Phytochemistry, Metabolite Changes, and Medicinal Uses of the Common Food Mung Bean and Its Sprouts (Vigna radiata), LWT - Food Science and Technology: Impact of Germination on Flour, Protein and Starch Characteristics of Lentil (Lens culinari) and Horsegram (Macrotyloma uniflorum L.) Lines, International Journal of Food Science and Technology: Dynamic Changes in Phytochemical Composition and Antioxidant Capacity in Green and Black Mung Bean (Vigna radiata) Sprouts, SELFNutritionData: Beans, Pinto, Mature Seeds, Sprouted, Raw, SELFNutritionData: Mung Beans, Mature Seeds, Sprouted, Raw, SELFNutritionData: Lentils, Sprouted, Raw, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, 6 percent of the recommended daily amount (RDA) of protein, 6 percent of the RDA of thiamin (vitamin B1), 7 percent of the RDA of riboflavin (vitamin B2), 15 percent of the RDA of folate (vitamin B9). It also provides you 4% of the daily value … Mung bean sprouts can be stir-fried alone as a vegetable or paired with other vegetables such as ginger, scallion, green pepper, or carrots. 30 Gluten-Free Recipes These days, they are beginning to pop up in protein powders, canned soups and restaurant dishes stateside. These beans are thought to have anti-inflammatory, anti-diabetic, anti-tumor and anti-microbial effects. Mung bean sprouts are commonly used in some Asian dishes and should be slightly cooked before consuming. In fact, they are considered “one of the most cherished foods” in this ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C. Their dried seeds may be eaten raw, cooked (whole or split), fermented or milled and ground into flour. Phosphorus 56.2mg. Like other beans/legumes, mung beans can potentially cause digestive issues due to their high fiber content. ~ = missing data. are clickable links to these studies. Mung bean nutrition provides B vitamins, including vitamin B6 and folate, which are both important for controlling hormone fluctuations that can lead to severe PMS symptoms. Although they can come from a variety of different sources, sprouts are all essentially young plants that can be eaten raw or cooked. Mung beans also helps people reach their magnesium needs. For instance, mung bean sprouts have been historically used in China to help with gastrointestinal problems, heat stroke and inflammation (swelling), as well as many other health issues. In India, split and peeled mung beans are traditionally used in the dish called dahl, which is a thick stew that is high in fiber and protein, yet low in calories. Fortunately, bean sprouts consumed raw or lightly cooked are most likely to carry such bacteria, so thoroughly cooking them should remove disease-causing microbes. In order to add mung beans into your diet without experiencing unwanted digestive effects, try first soaking and sprouting dried beans overnight and then cooking them with traditional Ayurvedic spices that can help increase digestibility. advertisements are served by third party advertising companies. It's bacteria like these that cause the food poisoning associated with bean sprouts. If you have a known allergy to other legumes, be careful about introducing mung beans. The type we are referring to are the small white sprouts that still have the legume attached. In Traditional Chinese Medicine, it’s recommended that mung beans be cooked to improve digestion and prevent diarrhea. You can grow mung beans either outside or indoors. They can appear yellow, brown, black or green. mung bean sprouts Nutrition Information 5 RESULTS: mung bean sprouts Vegetables and Vegetable Products (5) Can't find it? 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! This is because sprouts are essentially all young plants. Another option is to freeze the dried seeds. 0.33 milligram vitamin B1 thiamine (22 percent DV), 200 milligrams phosphorus (20 percent DV), 0.8 milligram pantothenic acid (8 percent DV), Help Lower High Cholesterol Levels and Protect Against Heart Disease, Contain Antioxidants That Fight Cancer Development, Can Help Prevent or Treat Type 2 Diabetes, Boost Immunity and Protect Against Infections and Viruses, Easy to Digest Compared to Many Other Beans. Therefore, regularly eating legumes may help with reducing food intake and boosting weight loss. The starch is the predominant carbohydrate in the legume and is why these beans are typically used for the production of starchy noodles, such as the kind called muk in Korea. generic mung-bean-sprouts nutrition facts and nutritional information. Mung bean nutrition includes a very impressive amount of protein for a plant, with about 20 percent to 24 percent of their chemical structure made up of amino acids (protein), according to the Department of Chemistry at the Harbin Institute of Technology China. Mung bean sprouts are germinated mung beans. According to a 2017 study published by Biomed Research International, “Legume consumption is suggested to have protective effects against cardiovascular disease (CVD) mortality in the general population.” One 2011 study published in the Journal of Human and Experimental Toxicology found that mung beans are highly effective at inhibiting LDL “bad” cholesterol oxidation. They also supply folate, manganese, phosphorus, magnesium and other nutrients. In clinical studies, mung beans show anti-tumor activity and are able to protect DNA damage and dangerous cell mutation. Because mung beans nutrition contains high levels of fiber and protein, they are one of the most filling foods there is. They have many benefits for digestion due to their high fiber content — for example, they can help prevent IBS symptoms like constipation. Potassium 155mg. Mung bean nutrition contains a range of phytonutrients that are considered antimicrobial and anti-inflammatory. Versatile and Easy to Add to Your Diet. Vitamins. One hundred grams (100 g) of raw mung bean sprouts has jus 30 calories and contains 3 grams of protein. Easy to Digest Compared to Many Other Beans, One cup (about 202 grams) of cooked mung beans, antioxidants act like potent free-radical scavengers, study done by the College of Food Science and Nutritional Engineering, mung beans nutrition has a significant anti-diabetic effect, Department of Chemistry at the Harbin Institute of Technology China, substituted for unhealthy sources of protein, satiety significantly increases after eating high-fiber foods like beans, controlling hormone fluctuations that can lead to severe PMS symptoms, grow mung beans either outside or indoors, start by having cooked mung beans in order to ease digestion, Chickpeas Nutrition Benefits the Gut, Heart & More, 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles. Sprouts And Microgreens Can Help You With Your Fitness Too! Start by introducing small amounts of legumes to your diet, and make sure to drink lots of water with fibrous foods. These sprouts, which are often sautéed, steamed or blanched, are typically cooked thoroughly. She is a certified personal trainer and nutrition coach with a Master of Science in Organ, Tissue, and Cellular Transplantation and a Ph.D. in Bioengineering. In the store, choose dry seeds packed in bins or bags. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. They are a common ingredient in stir fries, spring rolls and soups, or combined with rice or noodles. A 2012 study done by the College of Food Science and Nutritional Engineering at the China Agricultural University showed that mung beans’ antioxidant capacities are mainly derived from vitexin and isovitexin, two types of protective flavonoids that have high free-radical scavenging abilities. Note that the numbers in parentheses (1, 2, etc.) Siddhi Camila Lama is an independent science, travel, and gastronomy writer. This means mung bean nutrition becomes more absorbable by the human body. In Chinese cuisine, mung beans are also used to make pancakes or dumplings, combined with rice in stir-fries as a staple dish, and even used in desserts. Here is a table of search results for mung bean sprouts; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Both legumes have similar amounts of fiber and are good sources of folate, iron, magnesium, phosphorus and manganese.