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Mung Bean and Quinoa Mix Calories
Plant protein and fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mung Bean and Quinoa Mix (185 g) has 222 calories. That works out to 120 calories per 100 g. It contains 39 g of carbs, 10.4 g of protein, 2.4 g of fat and 8 g of fiber. Its 0.5 mg of Copper covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mung Bean and Quinoa Mix Nutrition Facts
Selected: 1 cup (medium) · 185 g
222
KCAL / 185G
Carbs
39g
· 14% DV
Protein
10.4g
· 21% DV
Fat
2.4g
· 3% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 19% · Fat 10%
Mung Bean and Quinoa Mix nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9.25 mg | 0% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 8 g | 29% |
| Protein | 10.4 g | 21% |
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 Mung Bean and Quinoa Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 222 kcal |
| 1 tablespoon (chopped) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 cup (diced) | 170 g | 204 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 275 g | 330 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Mung Bean and Quinoa Mix
How do you cook mung bean and quinoa mix without making it mushy?
Cook the mung beans and quinoa separately, then combine them once both are tender. They take different amounts of time to cook, and adding the quinoa too early can leave the grains waterlogged and soft.
Do mung beans and quinoa need to be soaked before making mung bean and quinoa mix?
Soaking dried mung beans helps them cook more evenly, though it is not essential if you cook them until tender. Quinoa does not need soaking; rinse it instead, then cook it separately from the beans.
Should you rinse quinoa for mung bean and quinoa mix?
Yes, rinse the quinoa in a fine-mesh sieve under running water before cooking mung bean and quinoa mix. Rinsing removes surface saponins, which can give quinoa a bitter or soapy taste.
What spices taste good in mung bean and quinoa mix?
Cumin, black pepper, paprika, and coriander pair well with mung bean and quinoa mix. Add lemon juice and fresh herbs after cooking for a brighter flavor, or use garlic and warming spices for a heartier bowl.
Can mung bean and quinoa mix be served as a cold salad?
Yes, mung bean and quinoa mix works well as a cold salad once it has cooled. Toss it with chopped vegetables, herbs, lemon juice, and olive oil, and add the dressing shortly before serving.
Can you make mung bean and quinoa mix in a rice cooker?
You can use a rice cooker for mung bean and quinoa mix, but cooking the mung beans first is more reliable because they take longer than quinoa. Add the rinsed quinoa later or cook it separately to avoid overcooking.
What can you serve with mung bean and quinoa mix?
Mung bean and quinoa mix pairs well with roasted vegetables, grilled fish, or a fresh salad. It can also be served as the base of a bowl with greens and a tangy dressing.
Can mung bean and quinoa mix replace rice in a meal?
Yes, mung bean and quinoa mix can stand in for rice alongside curries, stews, and roasted vegetables. Its beans and quinoa give it a firmer, more varied texture than plain rice.
How long does cooked mung bean and quinoa mix last in the fridge?
Cooked mung bean and quinoa mix keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly, and reheat only the portion you plan to eat until steaming hot.
Can you freeze mung bean and quinoa mix for meal prep?
Yes, freeze cooked mung bean and quinoa mix in meal-sized portions after it has cooled. Thaw it in the refrigerator or reheat from frozen; the texture may soften, so it works especially well in soups and warm bowls.
Mung Bean and Quinoa Mix Vitamins & Minerals
Vitamins
Folate
107.3µg · 27% DV
B1
0.22mg · 18% DV
B6
0.22mg · 13% DV
Biotin
3.33µg · 11% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
1.07mg · 47% DV
Phosphorus
263mg · 38% DV
Magnesium
89mg · 21% DV
Potassium ⭐
407mg · 12% DV
Sodium
9.25mg · 0% DV
Mung Bean and Quinoa Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mung Bean and Quinoa Mix
To burn the 222 calories in 1 cup (medium) (185 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 and Quinoa Mix?
Mung Bean and Quinoa Mix brings cooked mung beans together with quinoa. It has no single traditional regional recipe: mung beans are widely used in South Asian cooking, while quinoa has deep roots in the Andes of South America.
The beans are tender and mild, while quinoa adds small, slightly firm grains and a gentle, earthy flavour. Serve the mix warm as a side or cool in a salad; herbs, lemon and olive oil make an easy, fresh pairing. It also works as a simple plant-based lunch or supper, with vegetables alongside. The combination provides plant protein and fibre, with 4.3 g of fibre per 100 g. For a lighter meal, keep added oil modest and build the plate around fresh vegetables.
How Nutritious Is Mung Bean and Quinoa Mix?
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
Medium
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 and Quinoa Mix 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 and Quinoa Mix Contain Allergens?
No known major allergens
Which Diets Is Mung Bean and Quinoa Mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mung Bean and Quinoa Mix Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.41g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.