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Cold mung bean salad Calories
A cold salad of cooked mung beans, vegetables, herbs, lemon, and a modest amount of olive oil, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold mung bean salad (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 32.8 g of carbs, 11.9 g of protein, 6.7 g of fat and 10.3 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cold mung bean salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
238
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
11.9g
· 24% DV
Fat
6.7g
· 9% DV
Fiber
10.3g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 20% · Fat 25%
Cold mung bean salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 10.3 g | 37% |
| Protein | 11.9 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cold mung bean salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 238 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 1 piece (small) | 30 g | 40 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 cup (medium) | 160 g | 211 kcal |
| 1 cup (large) | 240 g | 317 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1 bottle (large) | 350 g | 462 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Cold mung bean salad
How do you make Cold mung bean salad?
Cold mung bean salad is made by tossing cooked, cooled mung beans with chopped vegetables and herbs, then dressing them with lemon and a little olive oil. Cook the beans until tender but still intact, and mix gently so they do not break apart.
Do you need to soak mung beans for Cold mung bean salad?
No, mung beans do not have to be soaked before making Cold mung bean salad. Soaking can shorten cooking time, but unsoaked beans also cook well; rinse them first and start checking for tenderness before they become soft enough to turn mushy.
How do you stop the beans getting mushy in Cold mung bean salad?
To keep the beans intact in Cold mung bean salad, simmer them rather than boiling them hard and drain them as soon as they are tender. Cool them before adding vegetables and dressing, then fold everything together gently instead of stirring vigorously.
Can you make Cold mung bean salad ahead of time?
Yes, Cold mung bean salad can be prepared a few hours ahead and kept covered in the refrigerator. For the freshest texture, add watery vegetables such as tomatoes and the lemon dressing closer to serving, or keep them separate until then.
How long does Cold mung bean salad last in the fridge?
Cold mung bean salad usually keeps for about 2–3 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left out for an extended period or its smell or texture changes.
Can you freeze Cold mung bean salad?
Freezing Cold mung bean salad is not recommended because the vegetables and herbs can turn watery and limp after thawing. If you want to prepare ahead, freeze plain cooked mung beans instead, then thaw and add fresh vegetables, herbs, lemon, and olive oil.
Can you use canned mung beans in Cold mung bean salad?
Yes, canned mung beans can be used in Cold mung bean salad if you can find them. Drain and rinse them well, then handle them gently because canned beans are often softer than freshly cooked beans and can break apart when mixed.
What vegetables go well in Cold mung bean salad?
Tomatoes, cucumber, and spring onion are natural additions to Cold mung bean salad, while parsley or mint adds a fresh herbal note. Chop the vegetables into small pieces and avoid adding too much watery produce well before serving, so the salad does not become soggy.
What should you serve with Cold mung bean salad?
Cold mung bean salad pairs well with grilled vegetables, flatbread, soup, or a simple grain dish. Its lemony, herby flavour also makes it a refreshing side for richer mains, while a larger serving can work as a light plant-based lunch.
Is Cold mung bean salad filling?
Yes, Cold mung bean salad can be filling because mung beans provide both fibre and plant protein. To make it a more substantial meal, serve it with bread or a grain and include enough vegetables; the salad also works well as a side dish.
Cold mung bean salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
21.6mg · 24% DV
Folate
81µg · 20% DV
B1
0.18mg · 15% DV
Minerals
Copper
0.34mg · 38% DV
Phosphorus
189mg · 27% DV
Manganese
0.5mg · 22% DV
Magnesium
70mg · 17% DV
Potassium ⭐
558mg · 16% DV
Sodium
342mg · 15% DV
Cold mung bean salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold mung bean salad
To burn the 238 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cold mung bean salad?
Cold mung bean salad combines cooked, cooled mung beans with vegetables, fresh herbs, lemon and a modest amount of olive oil. Mung beans are widely used across South Asian cuisines; this fresh salad is a simple way to serve them in a lighter, Mediterranean-style dish.
The beans should be tender but still hold their shape, balanced by the sharpness of lemon and the freshness of herbs. Serve it chilled or at room temperature as a side, or make it part of a light lunch with bread or greens. It offers both plant protein and fibre, with 5.7 g of fibre per 100 g. Add extra crunchy vegetables for more freshness, or keep the oil modest if you prefer a lighter salad.
How Nutritious Is Cold mung bean salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cold mung bean salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cold mung bean salad Contain Allergens?
No known major allergens
Which Diets Is Cold mung bean salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cold mung bean salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
3.69g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.