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whole green gram.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

Green Gram (Whole)mung beanmoong beangreen gramwhole green grammung beans

Recipes with whole green gram + Add to pantry

SERVING

CALORIES

347

PROTEIN

23.9g

CARBS

62.6g

FAT

1.1g

FIBER

16.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories347kcal—

Protein23.9g48%

Carbohydrates62.6g23%

Fiber16.3g58%

Sugar6.6g13%

Total fat1.1g1%

Saturated fat0.27g1%

Trans fat0g—

Cholesterol0mg0%

Water9.9g—

MINERALS

Sodium15mg1%

Potassium1246mg27%

Calcium132mg10%

Iron6.7mg37%

Magnesium198mg47%

Phosphorus353mg28%

Zinc2.7mg24%

Copper1.0mg111%

Manganese1.1mg46%

Selenium23.3µg42%

VITAMINS

Vitamin A13µg1%

Vitamin C4.8mg5%

Vitamin D0µg0%

Vitamin E0.33mg2%

Vitamin K12.6µg11%

Thiamin (B1)0.45mg38%

Riboflavin (B2)0.27mg21%

Niacin (B3)2.2mg14%

Pantothenic acid (B5)2.0mg40%

Vitamin B60.35mg21%

Biotin (B7)1.4µg5%

Folate (B9)145µg36%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup189.6g

1 tablespoon11.9g

1 teaspoon4g

1 oz28.4g

1 lb453.6g

1 ml0.8g

1 liter790g

HEALTH BENEFITS

Why eat it.

✓Rich in protein and fiber, which promotes satiety and aids in weight management.
✓Excellent source of essential nutrients like folate, magnesium, manganese, and B vitamins.
✓Contains antioxidants such as vitexin and isovitexin, which may help protect against free radical damage and chronic diseases.
✓The high fiber and low glycemic index content can help regulate blood sugar levels, making it beneficial for individuals with diabetes.

COOKING TIPS

In the kitchen.

1Soak whole green gram for at least 4-6 hours or overnight to significantly reduce cooking time and improve digestibility.
2To sprout, soak the grams for 8-10 hours, drain, and keep them in a moist cloth or sprouter for 1-2 days, rinsing occasionally.
3Cook in a pressure cooker with a 1:3 gram-to-water ratio for about 15-20 minutes, or simmer in a pot for 45-60 minutes until tender.
4It is highly versatile and can be used to make traditional dals, curries, soups, salads (sprouted), and even savory pancakes.

STORAGE

Keep it fresh.

Store dried whole green gram in an airtight container in a cool, dark, and dry place, such as a pantry.
When stored properly, it can maintain its quality for over a year. Avoid exposure to moisture and heat.

FAQ

Frequently asked questions.

Is whole green gram healthy?

Yes, whole green gram is highly nutritious, offering a rich source of plant-based protein, fiber, and essential minerals like magnesium and folate. Its high antioxidant content, including vitexin and isovitexin, helps protect cells from oxidative stress and supports overall heart health.

How much protein is in whole green gram?

Whole green gram is an excellent protein source, providing approximately 23.86g of protein per 100g of dry beans. This makes it a staple for vegetarians and vegans looking to meet their daily protein requirements for muscle maintenance and repair.

Is whole green gram good for weight loss?

Yes, it is very effective for weight management due to its high fiber and protein content. These nutrients promote a feeling of fullness and satiety, which can help reduce overall calorie intake by preventing overeating.

Is whole green gram gluten-free?

Yes, whole green gram is naturally gluten-free. It is a safe and nutritious carbohydrate and protein source for individuals with celiac disease or non-celiac gluten sensitivities.

Can diabetics eat whole green gram?

Whole green gram is beneficial for diabetics because it has a low glycemic index and is high in fiber. This combination helps regulate blood sugar levels and prevents rapid glucose spikes after meals.

Do I need to soak whole green gram before cooking?

While not strictly necessary, soaking whole green gram for 4-6 hours reduces cooking time and improves digestibility. Soaking also helps neutralize phytic acid, which increases the bioavailability of its minerals like iron and zinc.

How do you cook whole green gram?

Rinse the beans and boil them in a 1:3 ratio of beans to water. They typically take 30-45 minutes to soften on a stovetop, or about 10-15 minutes in a pressure cooker. They should be tender but not mushy.

Can I eat whole green gram raw?

It is not recommended to eat dry whole green gram raw as it is very hard and contains anti-nutrients. However, you can eat them raw once they have been sprouted, which makes them crunchy, easier to digest, and higher in Vitamin C.

How should I store whole green gram?

Store dry whole green gram in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, it can remain fresh and nutritionally potent for up to one year.

What does whole green gram taste like?

Whole green gram has a mild, earthy, and slightly sweet flavor. Its neutral profile allows it to absorb the flavors of spices and seasonings easily, making it versatile for both savory dals and sweet desserts.

RECIPES