Mung beans are rich in protein, essential amino acids, antioxidants, and nutrients that may help reduce blood pressure, LDL cholesterol levels, and heart disease risk.
Mung beans (Vigna radiata) are small green beans in the legume family that have been cultivated since ancient times. Native to India, they later spread to China and various parts of Southeast Asia.
These beans have a slightly sweet taste and are sold fresh, as sprouts, or as dried beans. They’re highly nutritious and versatile, typically eaten in salads, soups, and stir-fries.
Here are 10 health benefits of mung beans.
Mung beans are rich in vitamins and minerals. One cup (202 grams [g]) of boiled mung beans
- Calories: 212
- Fat: 0.8 g
- Protein: 14.2 g
- Carbs: 38.8 g
- Fiber: 15.4 g
- Folate (B9): 80% of the Reference Daily Intake (RDI)
- Manganese: 30% of the RDI
- Magnesium: 24% of the RDI
- Vitamin B1: 22% of the RDI
- Phosphorus: 20% of the RDI
- Iron: 16% of the RDI
- Copper: 16% of the RDI
- Potassium: 15% of the RDI
- Zinc: 11% of the RDI
These beans contain around 27% protein, making them one of the best plant-based protein sources. They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, and arginine, among others.
Essential amino acids are those that your body is unable to produce on its own.
Since mung beans are also consumed sprouted, it’s important to note that sprouting changes their nutritional composition. Sprouted beans contain fewer calories, but more free amino acids and antioxidants than unsprouted ones.
Mung beans are high in antioxidants, including:
- phenolic acids
- flavonoids
- quercetin
- kaempferol
- catechin
- caffeic acid
Antioxidants help neutralize potentially harmful molecules known as free radicals. In high amounts, free radicals can damage cellular components in the body, increasing the risk of developing conditions like diabetes, cancer, heart disease, and Alzheimer’s disease, among others.
Some animal and test-tube studies have found that antioxidants from mung beans could help neutralize free radical damage linked to conditions like:
- cancer
- hypertension (high blood pressure)
- hyperglycemia (high blood sugar)
- hyperlipidemia (high blood fats)
Interestingly, sprouted mung beans appear to have a more impressive antioxidant profile and may contain as much as six times more antioxidants than regular mung beans.
However, most research on the disease-fighting ability of mung bean antioxidants is based on test-tube studies. More human-based research is needed before recommendations can be made.
In many Asian countries, mung bean soup is commonly consumed on hot summer days.
That’s because mung beans are believed to have antioxidant and anti-inflammatory properties that may help protect against heatstroke, high body temperatures, thirst, and more.
A 2023 in vitro study found that orientin, vitexin, and caffeic acid were the most effective antioxidants at regulating stress in the body caused by high temperatures. They may help defend cells against injury from free radicals that form during heatstroke.
That said, there’s very little research on mung beans and heatstroke, so more human research is needed before making a health recommendation.
It’s also important to note that drinking water is key for staying hydrated and preventing heatstroke.
High cholesterol, especially LDL “bad” cholesterol, is a risk factor associated with heart attack and heart disease, according to the
Interestingly, research shows that mung beans may have properties that can lower LDL cholesterol.
For instance, a 2018 animal study found that mung beans may help lower total and LDL cholesterol levels, as well as increase vascularization (blood vessel creation) and some markers of liver function.
Another 2019 animal study found similar results.
Despite these findings, it’s important to remember that these are animal studies. More human research is needed to understand the possible benefits of mung beans for cholesterol management.
It’s estimated that almost
High blood pressure is a serious health problem because it puts you at risk of heart disease, the
Some research suggests that mung beans may help lower blood pressure due to their high contents of essential amino acids, fiber, and antioxidants.
Mung beans may also help manage blood pressure by inhibiting angiotensin converting enzyme (ACE) activity. ACE is a key protein involved in blood pressure regulation.
Lastly, some test-tube and animal studies have shown that certain mung bean proteins can suppress enzymes that naturally raise blood pressure. However, it’s still unclear how much of an effect these proteins would have on blood pressure levels in humans.
Mung beans contain a variety of nutrients that are great for digestive health.
For one, they’re high in fiber, providing an impressive
In particular, mung beans contain a type of soluble fiber called pectin, which can help regulate your bowel movements by speeding up the movement of food through your gut.
Mung beans, like other legumes, also contain resistant starch.
Resistant starch works similarly to soluble fiber, as it helps nourish the healthy gut bacteria. The bacteria then digest it and turn it into short-chain fatty acids, particularly butyrate, which may help:
- nourish your colon cells
- boost your gut’s immune defenses
- lower your colon cancer risk
What’s more, a
If left untreated, hyperglycemia can be a serious health problem.
It’s a main characteristic of diabetes and has been linked to a number of chronic diseases. That’s why health professionals urge people to keep their blood sugar within healthy limits.
Mung beans possess several properties that may help keep blood sugar levels low.
For instance, they’re high in resistant starch, fiber, and protein, which can help slow the release of sugar into the bloodstream.
Research also suggests that mung bean antioxidants vitexin and isovitexin can lower blood sugar levels and help insulin work more effectively.
Mung beans are high in
In particular, they can help release hormones that make you feel full, such as peptide YY and GLP-1, while suppressing hunger hormones like ghrelin.
Protein is also key to maintaining muscle mass and energy levels during weight loss and increasing food thermogenesis, which is the number of calories used to metabolize food.
By curbing your appetite, they may help slash your calorie intake, which aids weight loss.
People who are pregnant are often advised to get at least
One cup (202 g) of mung beans provides
A 2025 review also found that mung bean supplementation may benefit pregnant people with anemia because they’re high in iron, zinc, and vitamins A and C.
Despite these findings, it’s important to speak with a healthcare professional before taking supplements, especially if you’re pregnant. They can recommend the best supplements and dosage for you.
Mung beans are delicious, versatile, and easy to add to your diet.
They can help add texture, flavour, and nutrients to many dishes, especially those that already use beans, such as:
- curries
- chilies
- soups
- salads
- pastes
- dips
To cook raw mung beans, boil them for 20 to 30 minutes until tender. Alternatively, you can steam them in a pressure cooker for 5 minutes.
Mung beans can also be enjoyed sprouted, both raw and cooked. The sprouted beans are best enjoyed in stir-fry meals and curries.
Mung beans are high in nutrients and antioxidants, which may provide health benefits.
They may help protect against heatstroke, aid digestive health, promote weight loss, and lower LDL cholesterol, among other benefits.
You can add mung beans to stir-fries, salads, and curries, among other dishes.
