Gram Bean · Vigna mungo

Mungo beans, mature seeds, raw

Nutrition facts per 100 g · edible portion

Pulses

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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, raw'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.

17%

341 kcal Calories

50%

25.2 g Protein

21%

59.0 g Carbs

1.6 g Fat

Good nutrient density 36/100

How many beneficial nutrients Mungo beans, mature seeds, raw 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, raw come from — the split across carbs, fat & protein.

341 kcal / serving

67% from carbs

Carbs 67%

59.0 g per serving
Fat 4%

1.6 g per serving
Protein 29%

25.2 g per serving

What Mungo beans, mature seeds, raw 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).

Copper109% Manganese66% Dietary Fiber65% Magnesium64% Folate (B9)54% Protein50% Iron42% Phosphorus30% Zinc30% Thiamin (B1)23% Pantothenic Acid (B5)18% Vitamin B617% Selenium15% Calcium11%

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	59.0 g	21%
Dietary Fiber	18.3 g	65%

Fats & Fatty Acids	Amount	% DV
Total Fat	1.6 g	2%
Saturated Fat	0.1 g	1%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	1.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	999.0 mg	—
Omega-6 Fatty Acids	72.0 mg	—
Palmitic Acid	144.0 mg	—
Oleic Acid	85.0 mg	—
Linoleic Acid	72.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	25.2 g	50%
Histidine	706.0 mg	—
Isoleucine	1,287.0 mg	—
Leucine	2,089.0 mg	—
Lysine	1,674.0 mg	—
Methionine	367.0 mg	—
Phenylalanine	1,473.0 mg	—
Threonine	875.0 mg	—
Tryptophan	263.0 mg	—
Valine	1,416.0 mg	—
Alanine	1,077.0 mg	—
Arginine	1,642.0 mg	—
Aspartic Acid	2,948.0 mg	—
Cystine	234.0 mg	—
Glutamic Acid	4,126.0 mg	—
Glycine	1,053.0 mg	—
Proline	1,166.0 mg	—
Serine	1,327.0 mg	—
Tyrosine	783.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	1.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.3 mg	23%
Riboflavin (B2)	0.3 mg	20%
Niacin (B3)	1.4 mg	9%
Vitamin B6	0.3 mg	17%
Folate (B9)	216.0 mcg	54%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.9 mg	18%

Minerals	Amount	% DV
Calcium	138.0 mg	11%
Iron	7.6 mg	42%
Magnesium	267.0 mg	64%
Phosphorus	379.0 mg	30%
Potassium	983.0 mg	21%
Sodium	38.0 mg	2%
Zinc	3.4 mg	30%
Copper	1.0 mg	109%
Manganese	1.5 mg	66%
Selenium	8.2 mcg	15%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	3.4 g	—

About Mungo beans, mature seeds, raw

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, raw?

There are 341 calories in 100 g of Mungo beans, mature seeds, raw, or about 706 calories in 1 cup (207 g).

How much protein is in Mungo beans, mature seeds, raw?

Mungo beans, mature seeds, raw contains 25.2 g of protein per 100 g.

How many carbs are in Mungo beans, mature seeds, raw?

Mungo beans, mature seeds, raw has 59.0 g of carbohydrates per 100 g.

How much fat is in Mungo beans, mature seeds, raw?

Mungo beans, mature seeds, raw provides 1.6 g of total fat per 100 g.

What is Mungo beans, mature seeds, raw a good source of?

Mungo beans, mature seeds, raw is an excellent source of Copper (109% DV), Manganese (66% DV), Dietary Fiber (65% DV), Magnesium (64% DV), Folate (B9) (54% DV) and Protein (50% DV) and a good source of Pantothenic Acid (B5), Vitamin B6, Selenium and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.