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Mung Bean Lettuce Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mung Bean Lettuce Salad (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 20.5 g of carbs, 7.7 g of protein, 0.6 g of fat and 7.7 g of fiber. Its 153 µg of Folate covers 38% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Mung Bean Lettuce Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
113
KCAL / 150G
Carbs
20.5g
· 7% DV
Protein
7.7g
· 15% DV
Fat
0.6g
· 1% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 26% · Fat 5%
Mung Bean Lettuce Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 7.7 g | 28% |
| Protein | 7.7 g | 15% |
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 Cup of Chopped Mung Bean Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 113 kcal |
| 1 cup (small) | 75 g | 56 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (medium) | 180 g | 135 kcal |
| 1.5 cup (chopped) | 225 g | 169 kcal |
| 1 serving (large) | 280 g | 210 kcal |
| 2 cup (large) | 300 g | 225 kcal |
| 1 bottle (large) | 300 g | 225 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Mung Bean Lettuce Salad
How do you make Mung Bean Lettuce Salad?
Mung Bean Lettuce Salad is made by tossing cooked, cooled mung beans with chopped lettuce and a simple dressing. Add ingredients such as cucumber, tomato, herbs, and lemon juice, then dress it just before serving to keep the lettuce crisp.
What dressing goes well with Mung Bean Lettuce Salad?
A lemon-and-olive-oil dressing works especially well with Mung Bean Lettuce Salad because it brightens the mild beans without weighing down the lettuce. Add black pepper, fresh herbs, or a little mustard for extra flavor.
Should mung beans be cooked for Mung Bean Lettuce Salad?
Yes, use cooked mung beans in Mung Bean Lettuce Salad. Simmer them until tender but still holding their shape, drain well, and let them cool before mixing; hot or wet beans can wilt the lettuce.
Can you use mung bean sprouts in Mung Bean Lettuce Salad?
Yes, mung bean sprouts can add a crisp texture to Mung Bean Lettuce Salad, but raw sprouts can carry foodborne bacteria. For a safer option, cook the sprouts thoroughly and cool them before adding them to the salad.
Can Mung Bean Lettuce Salad be made ahead?
Yes, you can prepare the components of Mung Bean Lettuce Salad ahead of time. Store the cooked beans, dry lettuce, and dressing separately, then combine them shortly before serving so the leaves stay crisp.
How long does Mung Bean Lettuce Salad keep in the fridge?
Undressed Mung Bean Lettuce Salad is best eaten within about a day because lettuce loses its crispness quickly. Keep the beans and leaves in a covered container in the refrigerator, and store the dressing separately.
What can you add to Mung Bean Lettuce Salad?
Cucumber, cherry tomatoes, scallions, parsley, and cilantro all pair well with Mung Bean Lettuce Salad. For more texture, add toasted nuts or seeds; for a tangier version, use a little vinegar or pickled onion.
Is Mung Bean Lettuce Salad filling enough for lunch?
Mung Bean Lettuce Salad can make a light lunch because the mung beans add plant protein and fiber. If you want a more substantial meal, serve it with whole-grain bread or add another protein-rich ingredient.
What should you serve with Mung Bean Lettuce Salad?
Mung Bean Lettuce Salad goes well alongside grilled fish, chicken, tofu, or roasted vegetables. Its fresh, lightly dressed lettuce also complements grain bowls and hearty soups without competing with their flavors.
Can you use canned mung beans in Mung Bean Lettuce Salad?
Yes, canned mung beans can be used in Mung Bean Lettuce Salad for convenience. Drain and rinse them well, then pat them dry before mixing so their packing liquid does not dilute the dressing or soften the lettuce.
Mung Bean Lettuce Salad Vitamins & Minerals
Vitamins
Folate
153µg · 38% DV
Vitamin K
37.5µg · 31% DV
B1
0.2mg · 17% DV
Vitamin A
111µg · 12% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.57mg · 25% DV
Phosphorus
159mg · 23% DV
Magnesium
53mg · 13% DV
Potassium ⭐
380mg · 11% DV
Sodium
15mg · 1% DV
Mung Bean Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mung Bean Lettuce Salad
To burn the 113 calories in 1 cup (chopped) (150 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 Mung Bean Lettuce Salad?
Mung Bean Lettuce Salad brings cooked, cooled mung beans together with crisp lettuce in a simple salad. It is less a dish tied to one particular region than a flexible way to pair a mild legume with fresh vegetables; lemon and olive oil make a straightforward dressing, and tomato, cucumber or herbs can be added to taste.
The tender beans contrast nicely with the lettuce’s crunch. Serve it as a light lunch, a side for grilled vegetables, or alongside a grain-based meal. It contributes both fibre and plant protein, so it can make a green salad more substantial; add whole grains if you want a more filling plate, or keep the dressing modest for a lighter one.
How Nutritious Is Mung Bean Lettuce 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 Mung Bean Lettuce 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 Mung Bean Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Mung Bean Lettuce Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mung Bean Lettuce Salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.