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Mung bean pilaf Calories
Savory rice pilaf with mung beans, offering plant protein, fiber, and steady energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mung bean pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 48.8 g of carbs, 8.6 g of protein, 3.4 g of fat and 5 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mung bean pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
48.8g
· 18% DV
Protein
8.6g
· 17% DV
Fat
3.4g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 13% · Fat 12%
Mung bean pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 5 g | 18% |
| Protein | 8.6 g | 17% |
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 pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 280 g | 409 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Mung bean pilaf
How do you make mung bean pilaf?
Mung bean pilaf is made by cooking rice with mung beans that have been boiled until tender. Sauté onion, stir in rinsed rice, then add the beans and hot liquid; cook until the rice is tender and let the pilaf rest before serving.
Do you need to soak mung beans for mung bean pilaf?
No, soaking mung beans is not essential for mung bean pilaf. Soaking can shorten their cooking time, but you can also rinse and boil them without soaking. Cook them separately until tender before adding them to the rice.
Should mung beans be cooked before adding them to mung bean pilaf?
Yes, cook the mung beans separately before adding them to mung bean pilaf. Rice and mung beans can take different amounts of time to become tender, so cooking them together from the start may leave the beans firm while the rice turns soft.
How do you keep mung bean pilaf from becoming mushy?
To keep mung bean pilaf from becoming mushy, rinse and drain the rice well, and use mung beans that are tender but still hold their shape. Once the rice has absorbed its cooking liquid, leave the pilaf covered to rest rather than stirring it repeatedly.
What spices go well in mung bean pilaf?
Cumin, black pepper, and chili flakes work well in mung bean pilaf. Add them while sautéing the onion to bring out their aroma, and start with a light hand so the spices complement the mild flavor of the mung beans.
What can you serve with mung bean pilaf?
Mung bean pilaf pairs well with a crisp salad, yogurt, or roasted vegetables. These sides add freshness or contrast to the soft rice and beans, making the dish work as either a main meal or a substantial side.
Can you make mung bean pilaf with brown rice?
Yes, you can make mung bean pilaf with brown rice, but brown rice generally needs longer to cook than white rice. Part-cook the rice before combining it with the already-cooked mung beans, so the beans do not break down while the rice finishes.
How long does mung bean pilaf keep in the fridge?
Mung bean pilaf keeps for about three to four days in the refrigerator when promptly cooled and stored in a sealed container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze mung bean pilaf?
Yes, mung bean pilaf can be frozen in airtight, meal-sized portions. The rice may be softer after thawing, but the flavor usually holds up well; thaw it safely and reheat it thoroughly, and do not refreeze leftovers.
Can mung bean pilaf be made without onion?
Yes, mung bean pilaf can be made without onion. For extra flavor, sauté garlic or spices in the cooking oil, or use vegetable broth instead of plain water; the mung beans and rice will still make a complete pilaf-style dish.
Mung bean pilaf Vitamins & Minerals
Vitamins
Folate
50.4µg · 13% DV
B1
0.14mg · 12% DV
Biotin
2.88µg · 10% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.2mg · 22% DV
Phosphorus
140mg · 20% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
238mg · 7% DV
Mung bean pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mung bean pilaf
To burn the 263 calories in 1 cup (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 pilaf?
Mung bean pilaf combines rice with cooked mung beans in a savoury, one-pot dish. It is a home-style preparation found in Turkish cooking, where the beans may be simmered until tender before being cooked with the rice; onion and spices can add extra flavour. The beans bring a mild, earthy note and a little bite to the soft, separate grains.
Serve it warm as a side or make it a simple main with yoghurt and a crisp salad. Rice supplies most of its carbohydrates, while mung beans contribute plant protein and fibre. For a lighter plate, use a modest amount of oil and add vegetables or salad rather than serving a large portion on its own.
How Nutritious Is Mung bean pilaf?
Nutrient density
Medium
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 pilaf 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 pilaf Contain Allergens?
No known major allergens
Which Diets Is Mung bean pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mung bean pilaf Fat Profile
SATURATED
0.56g
MONOUNSATURATED
0.94g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.