Gram Bean · Vigna mungo

Mungo beans, mature seeds, cooked, boiled, without salt

Nutrition facts per 100 g · edible portion

Pulses

Serving size

Compare

3 forms & preparations

Mungo beans, mature seeds, cooked, boiled, with salt Mungo beans, mature seeds, cooked, boiled, without salt Mungo beans, mature seeds, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Mungo beans, mature seeds, cooked, boiled, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

105 kcal Calories

15%

7.5 g Protein

18.3 g Carbs

0.6 g Fat

Good nutrient density 36/100

How many beneficial nutrients Mungo beans, mature seeds, cooked, boiled, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Mungo beans, mature seeds, cooked, boiled, without salt come from — the split across carbs, fat & protein.

105 kcal / serving

68% from carbs

Carbs 68%

18.3 g per serving
Fat 5%

0.6 g per serving
Protein 28%

7.5 g per serving

What Mungo beans, mature seeds, cooked, boiled, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Folate (B9)24% Dietary Fiber23% Manganese18% Protein15% Magnesium15% Copper15% Thiamin (B1)13% Phosphorus12% Iron10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	18.3 g	7%
Dietary Fiber	6.4 g	23%
Total Sugars	2.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.6 g	1%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.4 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	335.0 mg	—
Omega-6 Fatty Acids	24.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	38.0 mg	—
Stearic Acid	0.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	29.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	24.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	7.5 g	15%
Histidine	211.0 mg	—
Isoleucine	385.0 mg	—
Leucine	625.0 mg	—
Lysine	500.0 mg	—
Methionine	110.0 mg	—
Phenylalanine	440.0 mg	—
Threonine	262.0 mg	—
Tryptophan	78.0 mg	—
Valine	423.0 mg	—
Alanine	322.0 mg	—
Arginine	491.0 mg	—
Aspartic Acid	882.0 mg	—
Cystine	70.0 mg	—
Glutamic Acid	1,234.0 mg	—
Glycine	315.0 mg	—
Proline	349.0 mg	—
Serine	397.0 mg	—
Tyrosine	234.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	2.0 mcg	0%
Vitamin C	1.0 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	0.2 mg	1%
Vitamin K	2.7 mcg	2%
Thiamin (B1)	0.2 mg	13%
Riboflavin (B2)	0.1 mg	6%
Niacin (B3)	1.5 mg	9%
Vitamin B6	0.1 mg	3%
Folate (B9)	94.0 mcg	24%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	9%
Choline	29.6 mg	5%

Minerals	Amount	% DV
Calcium	53.0 mg	4%
Iron	1.8 mg	10%
Magnesium	63.0 mg	15%
Phosphorus	156.0 mg	12%
Potassium	231.0 mg	5%
Sodium	7.0 mg	0%
Zinc	0.8 mg	8%
Copper	0.1 mg	15%
Manganese	0.4 mg	18%
Selenium	2.5 mcg	5%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.1 g	—

About Mungo beans, mature seeds, cooked, boiled, without salt

The gram bean (Vigna mungo), widely known as black gram or urad dal, is a small legume central to the cooking of India and South Asia, with a black seed coat and creamy white interior. Sold whole, split, skinned, and ground into flour, it has a rich, earthy, slightly nutty flavor and turns wonderfully creamy when cooked. Urad dal is the soul of the beloved buttery, slow-simmered dal makhani, and ground into a batter it gives idli, dosa, vada, and papadum their fluffy texture and gentle tang once fermented.

It is an excellent source of plant protein and fiber, with around 220 to 230 calories in a cooked cup, plus iron, potassium, folate, and magnesium, making it a nourishing staple in vegetarian diets. The split black gram cooks down soft and thick, while the whole bean holds its shape and needs longer on the stove. Like other dried legumes, it should be soaked and then simmered until fully tender, and a pressure cooker speeds it along.

Store dried gram beans in an airtight container in a cool, dry place, where they keep for many months, though older beans take longer to soften.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Mungo beans, mature seeds, cooked, boiled, without salt?

There are 105 calories in 100 g of Mungo beans, mature seeds, cooked, boiled, without salt, or about 72 calories in 1 oz dry, yield after cooking (69 g).

How much protein is in Mungo beans, mature seeds, cooked, boiled, without salt?

Mungo beans, mature seeds, cooked, boiled, without salt contains 7.5 g of protein per 100 g.

How many carbs are in Mungo beans, mature seeds, cooked, boiled, without salt?

Mungo beans, mature seeds, cooked, boiled, without salt has 18.3 g of carbohydrates per 100 g.

How much fat is in Mungo beans, mature seeds, cooked, boiled, without salt?

Mungo beans, mature seeds, cooked, boiled, without salt provides 0.6 g of total fat per 100 g.

What is Mungo beans, mature seeds, cooked, boiled, without salt a good source of?

Mungo beans, mature seeds, cooked, boiled, without salt is an excellent source of Folate (B9) (24% DV) and Dietary Fiber (23% DV) and a good source of Manganese, Protein, Magnesium, Copper, Thiamin (B1) and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.