Mung beans glycemic index
Mung beans has a glycemic index of 32, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6 (low).
Also known as: moong dal, green gram
- Serving150 g
- Available carbs17 g
- Fiber11 g
- Sugars3 g
- Protein11 g
- Calories158 kcal
Serving: about 3/4 cup cooked.
What to know
Mung beans are low GI and cook quickly. Split and hulled as moong dal they are a light, easily digested legume; mung bean noodles are a different, higher-GI product.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 5.8 g | 2 | Low |
| 100 g | 12 g | 4 | Low |
| 150 g · about 3/4 cup cooked | 17 g | 6 | Low |
| 300 g · double serving | 35 g | 11 | Medium |
What the studies found
The value of 32 is the median of 7 published measurements in the International Tables of Glycemic Index (2021). Results range from 11 to 53. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 11 · Philippines 2009
- 15 · Philippines 2009
- 25 · Australia 1998
- 32 · Philippines 1995
- 42 · Australia 1998
- 42 · Pakistan 2008
- 53 · Australia 1998
Mung beans compared with other legumes
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is mung beans low glycemic?
Yes. With a GI of 32, mung beans is in the low range (55 or less).
What is the glycemic load of mung beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat mung beans?
With a GI of 32 and a low glycemic load per serving, mung beans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in mung beans?
A 150 g serving has about 29 g of total carbohydrate, including 11.4 g of fiber, leaving 17.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 19.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 105 kcal | 158 kcal |
| Carbohydrates | 19 g | 29 g |
| Available carbs | 12 g | 17 g |
| Fiber | 7.6 g | 11 g |
| Sugars | 2 g | 3 g |
| Protein | 7 g | 11 g |
| Fat | 0.4 g | 0.6 g |
Source: USDA FoodData Central, Mung beans, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 174257). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.