This page been viewed 249138 times

 Health Benefits of Mung, Moong, Whole Green Gram

  Last Updated : Dec 25,2019

5/5 stars      10 REVIEWS

13 Health Benefits of Mung, Moong, Whole Green Gram, Whole Moong

Moong/Mung or green gram are small, round, olive-green colored legumes with a sweet flavor. They are one of the healthiest sources of plant protein and are found in different forms like whole, split, de-husked (yellow) and ground. It is a native to Asia and the US, and are extremely versatile. The mild, earthy flavor of the green moong can be enhanced using a myriad of ingredients to cook delicacies like dal, khichdi, dosa, handvo, chilla, fritters etc.

1. Good for Red Blood Cells, Pregnant Women :

Mung is rich in Folate, Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially  red blood cells. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy (1). Mums-to-be are always looking out for something more interesting to try, so we have come wup Whole Moong Dosa for them. 

Whole Moong DosaWhole Moong Dosa

2. Mung Benefits for Heart :

Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood. It works with B vitamins to maintain normal heart rate. Being rich in magnesium which is associated with reduced mortality from cardiovascular disease especially for women (2).

Mung beans have hypocholesterolemic activity mediated by enhancing bile acid excretion from the body (3). Sprout the mung beans and use them to make a eal out of it like Methi and Moong Sprouts Wrap

Methi and Moong Sprouts WrapMethi and Moong Sprouts Wrap

3. Excellent source of Protein for Vegetarians :

One cup of moong provides 28% of your protein for the day. Protein are critical for a variety of tasks, right from the formation of new cells, strong bones, haemoglobin, to managing the wear-and-tear of body cells.

Combine mung beans with cereals to increase the quality of protein. Try the recipe of Moong Sprouts Pesarattu. Each pesarattu lends only 89 calories along with 4.4 g of protein.  

Moong Sprouts PesarattuMoong Sprouts Pesarattu

4. Mung Benefits in Weight Loss :

As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and prevent you from binge eating. Moong Sporouts and Spring Onion Tikki is a nourishing snack option which weight watchers can rely on. A study suggests that mung bean proteins can improve glucose and lipid metabolism and prevent fat accumulation (4)

Moong Sprouts and Spring Onion TikkiMoong Sprouts and Spring Onion Tikki

5. Lowers Blood Pressure :

Lentils and beans are Antioxidants which are known to reduce blood pressure (5). Moong prevents oxidation of LDL, keeps the arteries clear and improves blood circulation. Being rich in Potassium, it lessens the impact of sodium to reduce blood pressure. Eat fruits and vegetables which are a good source of potassium. An aexample of restrcietd salt usage along with good amounts oif potassium is Chawli and Sprouted Moong Salad

Chawli and Sprouted Moong Salad, Low Salt RecipeChawli and Sprouted Moong Salad, Low Salt Recipe

6. Good for Skin :

Zinc helps in building immunity, is good for skin (6), great Antioxidant and involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries. Try the famous Gujarati version of Sukha Moong. ita pairs well with Chapati and Osaman

Sukha Moong, Gujarati Dry MoongSukha Moong, Gujarati Dry Moong

7. Mung Benefits for Healthy Eyes :

Zinc is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A, which is useful in treating night blindness (7).

You will surely love the colours and flavours of Moong Sprouts Tomato and Spinach Rice - a one dish meal which fulfills 11% of your day's requirement for zinc. 

Moong Sprouts, Tomato and Spinach RiceMoong Sprouts, Tomato and Spinach Rice

8. High Fiber :

Moong or Whole Green Gram are high in Fibre and 1 cup of cooked Mug 43% of your daily Fibre requirements. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full with delicacies like Moong Soup with Paneer, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre.

Moong Soup with Paneer, How To Make Moong SoupMoong Soup with Paneer, How To Make Moong Soup

9. Rich in Magnesium :

One cup of cooked Moong has 23% of your daily Magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium. You can got slightly more innovative in cooking and try moong in the form of chaat like we have done in the recipe of Moong Dahi Misal

Moong Dahi MisalMoong Dahi Misal

10. Mung Benefits to Build our Bones :

Being rich in Phosphorus it works with Calcium to build our bones. In a study, it revealed that phosphorus intake is associated with positive bone parameters (9). Moong Sprouts Dapka Kadhi is a calcium and phosphorus brimming recipe which is sure to satiate while satisfying your palate. 

Moong Sprouts Dapka KadhiMoong Sprouts Dapka Kadhi

11. Good for Cognitive Functioning :

Khatta Moong made with whole moong is rich in Manganese which is good for brain and nerve functioning. A healthy brain means a clear mind and that translates into good decisions (10).

Khatta Moong ( Gujarati Recipe)Khatta Moong ( Gujarati Recipe)

12. Provides Energy :

Being rich in Vitamin B1, it extracts energy from our food and converts it into ATP (adenosine triphosphate), which is the biochemical form in which our body stores and uses energy.

The best is to get rid of junk foods and try wholesome options like Khakhra with Sprouted Moong

Khakhra with Sprouted MoongKhakhra with Sprouted Moong

13. Fights Cancer Development :

Studies state that mung beans have anti-tumor activity and are able to protect DNA damage and dangerous cell mutation. High levels of oligosaccharides and polyphenols which are amino acids in mung beans are thought to be the main contributors to their antioxidant power that can fight cancer development. Flavonoids in mung beans have free radical scavenging activity, free radicals are involved in cancer development (11).

Try a one dish meal like Bajra Whole Moong and Green pea Khichdi

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

Nutritional Information of Mung, Whole Green Gram, Whole Moong

One cup of cooked Moong is 150 grams and comes from 65 grams raw Moong.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup cooked Moong.

217 Calories
15.6 grams of Protein
36.8 grams of Carbs
0.84 grams of Fat

275 mcg Folate, Vitamin B9 (FA) = 137%  of  RDA (about 200 mcg)

10.85 g of High Fiber = 43.4%  of  RDA (about 25 g)

211 mg of Phosphorus = 35.3%  of  RDA (about 600 mg for adult)

15.6 g of Protein = 28.4%  of  RDA ( about 55 g)

0.55 mg of Manganese = 27.5%  of  RDA (about 2 mg)

300 mg of Vitamin B1, Thiamine = 25.4%  of  RDA (about 1.2 to 1.5 mg)

82.5 mg of Magnesium (Mg) = 23.5%  of  RDA (about 350 mg )

1.95 mg of Zinc = 19.5%  of  RDA (about 10 to 12 mg)

80.6 g of Calcium = 13.4%  of  RDA (about 600 mg)

2.86 g of Iron = 13.6%  of  RDA (about 21 mg)

547 mg of Potassium (K) = 11.6%  of  RDA (about 4,700 mg)


health benefits of moong

Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email
Rate and review this recipe and get 15 days FREE bonus membership!

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Password?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.


Health Benefits of Mung, Moong, Whole Green Gram
 on 04 Oct 21 06:00 AM

Such a great information and clearing many doubt. Thank you so much . But I have one Question Can I eat 350 gm raw moog(soak in water) daily it''s show any side effects because it''s quantity is too much
| Hide Replies
Tarla Dalal    350 gram raw moong is too much. We would not recommend it. Include other source of protein along with moong. Refer to this link.
05 Oct 21 09:34 AM
Health Benefits of Mung, Moong, Whole Green Gram
 on 26 Sep 21 01:33 PM

| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
27 Sep 21 01:35 PM
Health Benefits of Mung, Moong, Whole Green Gram
 on 24 Jun 21 07:26 AM

Very nice and informative article. It''s the only pulse which is useful for our body by all means and has no negative impact or side effects on our health. Thanks for the 13 benefits narrated in the article. Regards.
| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
24 Jun 21 10:21 PM
Health Benefits of Mung, Moong, Whole Green Gram
 on 05 Apr 21 03:01 PM

Thanks for this informative article.
| Hide Replies
Tarla Dalal    Sagar, thanks for the feedback.
08 Apr 21 10:43 AM
Health Benefits of Mung, Moong, Whole Green Gram
 on 15 Jan 21 11:38 PM

Good informative
| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
18 Jan 21 09:49 AM
Health Benefits of Mung, Moong, Whole Green Gram
 on 02 Oct 20 04:48 PM

| Hide Replies
Tarla Dalal    Thanks for the feedback !!! keep reviewing recipes and articles you loved.
03 Oct 20 09:24 AM
Health Benefits of Mung, Moong, Whole Green Gram
 on 08 Sep 20 03:57 PM

| Hide Replies
Tarla Dalal    Irma thanks for the feedback !!! keep reviewing recipes, articles you loved.
09 Sep 20 08:28 AM
Health Benefits of Mung, Moong, Whole Green Gram
 on 01 May 20 11:04 PM

Thorough and very useful information. Appreciate this, thank you.
Health Benefits of Mung, Moong, Whole Green Gram
 on 07 Dec 18 06:00 PM

Health Benefits of Moong, Whole Green Gram, Whole Moong
 on 05 Jun 18 12:09 PM

Being more liking on non-veg, I alway run away from vegetarian foods. I alway look for the non-veg foods, at least egg dishes. Just glancing through this article and came to know about the benefits of moong. Likewise there are so many pulses that has lots of benefits and importance on their own. Though has given good info on other pulses, requesting to cover all other pulses info, whose info is not shown yet. Now onward I have told my Mummy to make veg dishes also especially moong ki subzis, Dosa, Tikkis, Dals and other dishes for me.
| Hide Replies
Tarla Dalal    Thanks for the feedback.
23 Jun 18 02:10 PM