Mungo Beans (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Mungo beans, mature seeds, raw
Legumes and Legume Products
A 100g serving covers 109% of the daily recommended Copper, making Mungo Beans (Raw) one of the more concentrated dietary sources of this nutrient. Mungo Beans (Raw) stands out for its lean protein profile — 25.2g of protein with only 1.6g of fat per 100g. Mungo Beans (Raw) packs 341 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 38mg per 100g, well within limits for heart-healthy eating patterns. Mungo Beans (Raw) provides 18.3g of dietary fiber per 100g (65% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Mungo Beans (Raw) delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein29%25.2 g
- Fat4%1.6 g
- Carbs67%59 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 10.8 | G |
| Energy | 341 | KCAL |
| Protein | 25.2 | G |
| Total lipid (fat) | 1.6 | G |
| Carbohydrate, by difference | 59.0 | G |
| Fiber, total dietary | 18.3 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.27 | MG |
| Riboflavin | 0.25 | MG |
| Niacin | 1.4 | MG |
| Vitamin B-6 | 0.28 | MG |
| Folate, total | 216 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 138 | MG |
| Iron, Fe | 7.6 | MG |
| Magnesium, Mg | 267 | MG |
| Phosphorus, P | 379 | MG |
| Potassium, K | 983 | MG |
| Sodium, Na | 38.0 | MG |
| Zinc, Zn | 3.4 | MG |
| Copper, Cu | 0.98 | MG |
| Manganese, Mn | 1.5 | MG |
| Selenium, Se | 8.2 | UG |
| Energy | 1427 | kJ |
| Ash | 3.4 | G |
| Pantothenic acid | 0.91 | MG |
| Folic acid | 0 | UG |
| Folate, food | 216 | UG |
| Folate, DFE | 216 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 23.0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.11 | G |
| SFA 16:0 | 0.14 | G |
| Fatty acids, total monounsaturated | 0.09 | G |
| MUFA 18:1 | 0.09 | G |
| Fatty acids, total polyunsaturated | 1.1 | G |
| PUFA 18:2 | 0.07 | G |
| PUFA 18:3 | 1.00 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.26 | G |
| Threonine | 0.88 | G |
| Isoleucine | 1.3 | G |
| Leucine | 2.1 | G |
| Lysine | 1.7 | G |
| Methionine | 0.37 | G |
| Cystine | 0.23 | G |
| Phenylalanine | 1.5 | G |
| Tyrosine | 0.78 | G |
| Valine | 1.4 | G |
| Arginine | 1.6 | G |
| Histidine | 0.71 | G |
| Alanine | 1.1 | G |
| Aspartic acid | 2.9 | G |
| Glutamic acid | 4.1 | G |
| Glycine | 1.1 | G |
| Proline | 1.2 | G |
| Serine | 1.3 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (207g) | 706 | 52.2g | 3.4g | 122.1g |
Scaled from Mungo Beans (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Mungo Beans (Raw) is a excellent source of Fiber (65% DV) — see top foods ranked by Fiber
- Mungo Beans (Raw) is a excellent source of Magnesium (64% DV) — see top foods ranked by Magnesium
- Mungo Beans (Raw) is a excellent source of Protein (50% DV) — see top foods ranked by Protein
- Mungo Beans (Raw) is a excellent source of Iron (42% DV) — see top foods ranked by Iron
- Mungo Beans (Raw) is a excellent source of Zinc (30% DV) — see top foods ranked by Zinc
Dietary Considerations
With 983mg of potassium per 100g, individuals on a renal diet should moderate their intake of Mungo Beans (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Mungo Beans (Raw) is naturally low in sodium at 38mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (18.3g) and low fat profile makes Mungo Beans (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Mungo Beans (Raw) provides 7.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Magnesium: top 1% (#83 of 8,262)
- Potassium: top 3% (#248 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174259.
View on USDA FoodData Central →