“
Sprouted mung beans, also known as green gram sprouts, are small but highly nutritious powerhouses packed with plant-based protein, fibre, antioxidants, and essential vitamins. Originating in India, mung beans have become a popular health food throughout Asia. Whether added to salads, soups, or stir-fries, these sprouts offer a range of potential health benefits—from improving digestion and supporting heart health to assisting with blood sugar control.
This blog examines the scientifically supported nutritional benefits of sprouted mung beans and provides guidance on how to safely and effectively incorporate them into your daily diet.
Sprouted Mung Beans Nutrition Facts
A cup (approximately 202 grams or 7 ounces) of boiled mung bean sprouts provides a significant nutritional profile (Table 1):
Note: Nutritional data is based on boiled mung beans, as sprouted mung beans are generally not recommended to be consumed raw for safety, especially by vulnerable populations (e.g., pregnant women) [1].
Mung beans are one of the most nutritious plant-based protein sources, rich in essential amino acids, including leucine, phenylalanine, valine, isoleucine, arginine, and lysine. These are amino acids your body cannot produce on its own.
Because mung beans are also eaten sprouted, it’s vital to remember that sprouting significantly alters their nutritional profile. Sprouted beans typically have fewer calories and more free amino acids and antioxidants than unsprouted beans. Furthermore, sprouting lowers phytic acid levels, an antinutrient that can inhibit the absorption of minerals such as zinc, magnesium, and calcium [2].
Health Benefits of Sprouted Mung Beans
1. Rich in Antioxidants That May Lower Disease Risk
Mung beans are high in antioxidants like flavonoids, phenolic acids, cinnamic acid, and caffeic acid. Antioxidants aid in neutralizing potentially damaging molecules called free radicals. When present at high levels, free radicals can cause cellular damage linked to chronic inflammation, cancer, heart disease, and other chronic conditions [2].
Research suggests that mung bean antioxidants may help neutralize free radical damage linked to cancer development, particularly in lung and stomach cells. Sprouted mung beans appear to contain significantly higher levels of antioxidants compared to unsprouted ones, potentially offering greater protective effects [2]. However, most of these findings are based on in-vitro (test-tube) and animal studies, and further large-scale human research is needed to confirm their clinical potential [2].
2. Potential to Support Heart Health and Lower LDL Cholesterol
High cholesterol, particularly low-density lipoprotein (LDL) cholesterol (often termed “bad” cholesterol), is a significant risk factor for heart disease. Mung beans may possess qualities that help decrease LDL cholesterol [3].
For example, animal studies have shown that mung bean antioxidants can lower blood LDL cholesterol and protect LDL particles from damaging free radical interactions [3]. Furthermore, a review of multiple trials indicated that consuming one daily portion (approximately 130 grams) of legumes, such as beans, was associated with a significant reduction in blood LDL cholesterol levels [4].
3. May Help Manage Blood Pressure Naturally
High blood pressure (hypertension) is a severe health issue that increases the risk for heart disease, stroke, and kidney issues [5]. Mung beans may help reduce blood pressure due to their high content of key minerals and fibre [6].
They are rich in potassium and magnesium, both of which have been associated with a lower risk of high blood pressure in clinical studies [6]. Furthermore, a review found that increasing the intake of legume-rich diets, such as beans, was linked to reduced blood pressure in individuals with and without pre-existing hypertension [4].
4. Improves Gut Health and Digestion
Mung beans are high in nutrients that are highly beneficial to intestinal health. They contain 15.4 grams of fibre per cooked cup (202 grams), which supports regularity [1]. Mung beans, for example, contain pectin, a soluble fibre that helps keep your intestines regular by promoting the healthy movement of food through your gut [6].
Mung beans also contain resistant starch, which functions as a prebiotic. This means it feeds your beneficial gut bacteria. The bacteria digest this starch and convert it to short-chain fatty acids (SCFAs), particularly butyrate. Butyrate supports gut health by nourishing colon cells, strengthening the gut immune system, and potentially reducing the risk of colon cancer [6]. Additionally, mung bean carbohydrates may be easier to digest than those in other legumes, potentially leading to less flatulence [6].
5. Helps Lower Blood Sugar Levels
Keeping blood sugar levels within a healthy range is crucial for preventing chronic conditions like type 2 diabetes. Mung beans possess several characteristics that support blood sugar control [7]. They include a lot of fibre and protein, which helps to slow down the absorption of sugar into the bloodstream [7]. Animal studies have also demonstrated that the mung bean antioxidants isovitexin and vitexin may help insulin act more efficiently, contributing to lower blood sugar levels [7].
6. Rich in Folate and Key Nutrients for Pregnancy
Consuming a diet rich in folate (Vitamin B9) is strongly recommended during pregnancy, as this nutrient is necessary for a child’s healthy growth and development [8]. Folate deficiency is linked to an increased risk of neural tube defects (birth abnormalities) [8].
One cooked cup of mung beans provides a significant amount of the daily recommended folate intake [1]. They are also high in protein, fibre, and iron, which pregnant women require in greater amounts [8].
A Critical Safety Note: Pregnant women should strictly avoid consuming raw mung bean sprouts, as they may contain bacteria (like Salmonella or E. coli) that could cause infection. Always cook sprouts thoroughly to ensure safety [9].
7. Potential for Heat Stress Relief
In many Asian countries, mung bean soup is a traditional remedy consumed on hot summer days. Mung beans contain anti-inflammatory properties and compounds like isovitexin and vitexin, which may help protect against heat stress, high body temperatures, and dehydration [10]. While this traditional usage is popular, it is important to remember that adequate hydration with water remains the primary intervention for preventing heatstroke [10].
Takeaway
Sprouted mung beans are a versatile and nutritious food, loaded with essential nutrients that can support heart health, better digestion, and stable blood sugar levels. They are an excellent source of plant-based protein, fibre, and key micronutrients like folate and manganese.
To maximize safety, always ensure that mung beans are sprouted hygienically and are cooked thoroughly, particularly for vulnerable groups like pregnant women. Incorporating them into your diet can be a delicious and natural step toward better overall health.
Expert Quote
“Sprouted mung beans are rich in plant protein, antioxidants, and folate. Regularly including them in your diet can support heart health, better digestion, and stable blood sugar levels.”
-Dr Anubha Karol
References
[1] U.S. Department of Agriculture. (n.d.). Mung beans, mature seeds, boiled, without salt. FoodData Central. Retrieved October 2, 2025, from https://fdc.nal.usda.gov/food-details/174257/nutrients
[2] Hou, D., Yousaf, L., Xue, Y., Hu, J., Wu, J., Hu, X., Feng, N., & Shen, Q. (2019). Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits. Nutrients, 11(6), 1238. https://doi.org/10.3390/nu11061238
[3] Sehrawat, N., Yadav, M., Sharma, A. K., Sharma, V., Chandran, D., Chakraborty, S., Dey, A., Chauhan, S. C., & Dhama, K. (2024). Dietary mung bean as a promising food for human health: gut microbiota modulation and insight into factors, regulation, mechanisms and therapeutics-an update. Food Science and Biotechnology, 33(9), 2035–2045. https://doi.org/10.1007/s10068-023-01495-8
[4] Bazzano, L. A., Thompson, A. M., Tees, M. T., Myers, L., & Liu, S. (2011). Non-soy legume consumption lowers non-HDL cholesterol and is not associated with adverse events in adults: a systematic review and meta-analysis of randomized controlled trials. The Journal of Nutrition, 141(10), 1833–1838. https://doi.org/10.3945/jn.111.144490
[5] National Heart, Lung, and Blood Institute. (2024, April 25). What is high blood pressure?. https://www.nhlbi.nih.gov/health/high-blood-pressure
[6] Idris, F. M., Urga, K., Admassu, H., Fentie, E. G., Kwon, S.-M., & Shin, J.-H. (2025). Profiling the nutritional, phytochemical, and functional properties of mung bean varieties. Foods (Basel, Switzerland), 14(4), 571. https://doi.org/10.3390/foods14040571
[7] Zou, Z., Zhang, J., Hu, M., He, S., & Wu, P. (2021). The effects of mung bean protein on blood glucose and insulin levels: a systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, 61(16), 2826–2836. https://doi.org/10.1080/10408398.2020.1793529
[8] World Health Organization. (2017). Guideline: Daily iron and folic acid supplementation in pregnant women. https://www.who.int/publications/i/item/9789241550017
[9] U.S. Food and Drug Administration. (2023). Key steps to prevent illness from sprouts. https://www.fda.gov/food/buy-store-serve-safe-food/key-steps-prevent-illness-sprouts
[10] Feng, Y., Fan, X., Suo, D., Zhang, S., Ma, Y., Wang, H., Guan, X., Yang, H., & Wang, C. (2023). Screening of heat stress-regulating active fractions in mung beans. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1102752
“
Leave a Reply