USDA reference food

Mung beans, cooked

1 cup of mung beans, cooked (185 g) has 290 calories, 12g of protein, 13g of fat and 13g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707389). It is one of 9 USDA descriptions of mung beans.

FoodData Central 2707389, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (185g)

AmountPortion

Amount per serving

Calories290

% Daily Value*

Total Fat 13g16%

Saturated Fat 2g9%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 400mg18%

Total Carbohydrate 33g12%

Dietary Fiber 13g47%

Total Sugars 3g

Includes Added Sugars not declared

Protein 12g24%

Vitamin D 0mcg0%

Calcium 50mg4%

Iron 2.4mg13%

Potassium 460mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 6.5g; more than 43% of 8,218 USDA reference foods
Calories per 100 g: 156; more than 44% of reference foods
Fiber per 100 g: 7.1g; more than 93% of reference foods

What a portion gives you

Fiber 13g47%

Protein 12g24%

Potassium 460mg10%

Calcium 50mg4%

Iron 2.4mg13%

Sodium 400mg18%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707389); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate259 µg DFE in 1 cup (185 g), 65% of the Daily Value
Copper0.3 mg in 1 cup (185 g), 30% of the Daily Value
Thiamin0.3 mg in 1 cup (185 g), 22% of the Daily Value
Magnesium83 mg in 1 cup (185 g), 20% of the Daily Value
Vitamin E2.6 mg in 1 cup (185 g), 17% of the Daily Value
Vitamin K17 µg in 1 cup (185 g), 14% of the Daily Value
Phosphorus170 mg in 1 cup (185 g), 14% of the Daily Value
Zinc1.4 mg in 1 cup (185 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2707389), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 45% carbohydrate, 39% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	156	44%
Protein	6.52 g	43%
Total fat	6.86 g	58%
Carbohydrate	17.8 g	66%
Fiber	7.10 g	93%
Total sugars	1.86 g	54%
Sodium	218 mg	66%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (185 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	12.1 g	6.52 g	24%
Total lipid (fat)	12.7 g	6.86 g	16%
Carbohydrate, by difference	32.9 g	17.8 g	12%
Energy	289 kcal	156 kcal
Alcohol, ethyl	0 g	0 g
Water	125 g	67.5 g
Total Sugars	3.44 g	1.86 g
Fiber, total dietary	13.1 g	7.10 g	47%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	1.81 g	0.98 g	9%
Fatty acids, total monounsaturated	5.19 g	2.81 g
Fatty acids, total polyunsaturated	4.84 g	2.62 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	46.3 mg	25.0 mg	4%
Iron, Fe	2.42 mg	1.31 mg	13%
Magnesium, Mg	83.3 mg	45.0 mg	20%
Phosphorus, P	170 mg	92.0 mg	14%
Potassium, K	457 mg	247 mg	10%
Sodium, Na	403 mg	218 mg	18%
Zinc, Zn	1.44 mg	0.78 mg	13%
Copper, Cu	0.27 mg	0.14 mg	30%
Selenium, Se	4.25 µg	2.30 µg	8%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1.85 µg	1.00 µg	0%
Carotene, beta	24.1 µg	13.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.55 mg	1.38 mg	17%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	1.67 mg	0.90 mg	2%
Thiamin	0.27 mg	0.14 mg	22%
Riboflavin	0.10 mg	0.054 mg	8%
Niacin	0.94 mg	0.51 mg	6%
Vitamin B-6	0.11 mg	0.059 mg	6%
Folate, total	259 µg	140 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	50.5 mg	27.3 mg	9%
Vitamin K (phylloquinone)	16.6 µg	9.00 µg	14%
Folic acid	0 µg	0 µg
Folate, food	259 µg	140 µg
Folate, DFE	259 µg	140 µg	65%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0056 g	0.0030 g
SFA 16:0	1.30 g	0.70 g
SFA 18:0	0.39 g	0.21 g
MUFA 18:1	5.06 g	2.74 g
PUFA 18:2	4.30 g	2.32 g
PUFA 18:3	0.54 g	0.29 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.043 g	0.023 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.081 g	0.044 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2707389: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat mung beans

USDA lists 9 preparations of mung beans. The mung beans page puts them side by side, per 100 g and per portion.

Compare every mung beans preparation

Next questions

Foods high in fibermore fiber per 100 g than 93% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov