Mothbeans, mature seeds, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.6 MG | 47% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 2.8 MG | 18% | |
| Pantothenic acid | 1.5 MG | 31% | |
| Vitamin B-6 | 0.4 MG | 22% | |
| Folate, total | 649 UG | 162% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 150 MG | 12% | |
| Iron, Fe | 10.9 MG | 60% | |
| Magnesium, Mg | 381 MG | 91% | |
| Phosphorus, P | 489 MG | 39% | |
| Potassium, K | 1,191 MG | 25% | |
| Sodium, Na | 30 MG | 1% | |
| Zinc, Zn | 1.9 MG | 17% | |
| Copper, Cu | 0.7 MG | 76% | |
| Manganese, Mn | 1.8 MG | 79% | |
| Selenium, Se | 8.2 UG | 15% |
Nutrition Highlights
- Excellent source of protein with 22.9g per 100g, great for muscle building and recovery.
- Very low in fat (1.6g per 100g).
- Rich source of Iron, Fe (60% of Daily Value per 100g).
- Rich source of Magnesium, Mg (91% of Daily Value per 100g).
- Good source of Phosphorus, P (39% DV).
- Good source of Potassium, K (25% DV).
About Mothbeans, mature seeds, raw
These small, drought-resistant legumes are a powerhouse of plant-based nutrition, offering an impressive 22.9 grams of protein per 100 grams. They're particularly valued in vegetarian and vegan diets as a complete protein source, containing all essential amino acids when combined with grains. The high protein content makes them excellent for muscle maintenance and repair, while their complex carbohydrates provide sustained energy release. With minimal fat content and no cholesterol, they're heart-healthy and support weight management goals. These legumes are also rich in minerals like iron, magnesium, and potassium, which support various bodily functions from oxygen transport to muscle contraction.
In culinary applications, these versatile legumes shine in traditional Indian cuisine, where they're often sprouted for salads, ground into flour for flatbreads, or cooked into hearty curries and stews. The raw form requires proper cooking to make them digestible and to neutralize anti-nutrients. They're commonly used in Maharashtra to make 'matki usal,' a spicy curry, or sprouted for 'misal pav.' Their slightly nutty flavor and firm texture when cooked make them perfect for adding protein to soups, salads, and grain bowls. For optimal nutrition, they're best soaked before cooking and combined with vitamin C-rich foods to enhance iron absorption.
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