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Mung Bean Arugula Salad Calories
Plant-protein and fiber-rich salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mung Bean Arugula Salad (180 g) has 169 calories. That works out to 94 calories per 100 g. It contains 29.5 g of carbs, 9.2 g of protein, 1.3 g of fat and 9.4 g of fiber. Its 136.8 µg of Vitamin K covers 114% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Mung Bean Arugula Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
169
KCAL / 180G
Carbs
29.5g
· 11% DV
Protein
9.2g
· 18% DV
Fat
1.3g
· 2% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 22% · Fat 7%
Mung Bean Arugula Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 9.4 g | 34% |
| Protein | 9.2 g | 18% |
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 Mung Bean Arugula Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 169 kcal |
| 1 tablespoon (small) | 25 g | 24 kcal |
| ½ cup (small) | 85 g | 80 kcal |
| 100 g | 100 g | 94 kcal |
| 1 cup (chopped) | 170 g | 160 kcal |
| 1 pack (medium) | 220 g | 207 kcal |
| 1 serving (large) | 260 g | 244 kcal |
| 1 bottle (jumbo) | 350 g | 329 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Mung Bean Arugula Salad
How do you make Mung Bean Arugula Salad?
Mung Bean Arugula Salad is made by tossing cooked, cooled mung beans with fresh arugula and a simple dressing. Add chopped tomato, cucumber, or red onion if you like, then dress with olive oil, lemon juice, and salt just before serving.
What dressing goes best with Mung Bean Arugula Salad?
A lemon-and-olive-oil dressing goes especially well with Mung Bean Arugula Salad. Its acidity balances arugula’s peppery bite; a little Dijon mustard or vinegar can add extra sharpness without masking the beans.
Can you use canned mung beans in Mung Bean Arugula Salad?
Yes, canned mung beans work in Mung Bean Arugula Salad. Drain and rinse them well to remove the canning liquid, then fold them gently into the greens so they stay intact.
How do you keep mung beans from turning mushy in Mung Bean Arugula Salad?
Cook the mung beans only until tender but still holding their shape for Mung Bean Arugula Salad. Check them as they simmer, drain them as soon as they are ready, and let them cool before mixing with the arugula.
Can Mung Bean Arugula Salad be made ahead for meal prep?
Yes, you can prepare the beans and other sturdy ingredients for Mung Bean Arugula Salad ahead of time. Keep the arugula and dressing separate, then combine them shortly before eating so the greens do not wilt.
What can you serve with Mung Bean Arugula Salad?
Mung Bean Arugula Salad pairs well with grilled vegetables, roasted fish, or a grain such as quinoa. It can also work as a light lunch on its own, with toast or pita alongside.
Can spinach replace arugula in Mung Bean Arugula Salad?
Yes, spinach can replace arugula in Mung Bean Arugula Salad, but the flavor will be milder and less peppery. Baby spinach is the closest swap for a tender salad; add extra lemon or mustard if you want more bite.
Should the mung beans be warm or cold in Mung Bean Arugula Salad?
Mung beans can be warm or cold in Mung Bean Arugula Salad. For a warm version, let them cool briefly before adding the arugula; very hot beans can wilt the leaves and make the salad less crisp.
How do you keep arugula from getting soggy in Mung Bean Arugula Salad?
Keep the arugula dry and add the dressing to Mung Bean Arugula Salad just before serving. If you wash the leaves, dry them thoroughly; excess water and early dressing both make the greens limp.
Is Mung Bean Arugula Salad filling enough for lunch?
Mung Bean Arugula Salad can make a satisfying lunch because the beans provide plant protein and fiber. For a more substantial meal, serve it with whole-grain bread, roasted vegetables, or another protein-rich topping.
Mung Bean Arugula Salad Vitamins & Minerals
Vitamins
Vitamin K
136.8µg · 114% DV
Folate
189µg · 47% DV
Vitamin C
18.9mg · 21% DV
B1
0.22mg · 18% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.76mg · 33% DV
Phosphorus
194mg · 28% DV
Magnesium
86mg · 20% DV
Potassium ⭐
513mg · 15% DV
Sodium
22mg · 1% DV
Mung Bean Arugula Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mung Bean Arugula Salad
To burn the 169 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 Mung Bean Arugula Salad?
Mung bean arugula salad combines cooked, cooled mung beans with fresh arugula and a simple dressing, often lemon and olive oil. Mung beans are widely used across South and East Asian cuisines; this salad is a Turkish-style pairing rather than a dish with one fixed regional recipe. Depending on the cook, it may also include onion or other fresh herbs.
The beans are tender and mild, while arugula brings a peppery, leafy bite. Serve it as a side with grilled food or enjoy it as a light lunch. It offers plant protein and fibre, with 5.2 g of fibre per 100 g. For a lighter dressing, use olive oil sparingly and bring the flavours together with lemon and herbs.
How Nutritious Is Mung Bean Arugula 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 Arugula 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 Arugula Salad Contain Allergens?
No known major allergens
Which Diets Is Mung Bean Arugula 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 Arugula Salad Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.