Also called: cooked mung beans, moong dal, green gram (boiled), green gram, paasi payaru, pesalu, moongi dal, lüdou, tua khiao, dau xanh, ryokuto, nokdu, kacang hijau, monggo, moong, मूंग, مونگ, মুগ, pasi payaru, பாசிப்பயறு, పెసలు, moongi, ਮੂੰਗੀ, mug, મગ, मूग, hesaru kaalu, ಹೆಸರು ಕಾಳು, cherupayar, ചെറുപയർ, lvdou, 绿豆, ถั่วเขียว, 녹두, mash, ማሽ, ماش, fava, φάβα, маш, ater, አተር, ful mung, فول مونج, মুগ ডাল, Mungobohnen, fasolia mung, φασόλια mung, frijoles mungo, haricots mungo, fagioli mung, moyashi, もやし, fasola mung, feijão-mungo, dengu, maş fasulyesi, đậu xanh, tekesho ater, ተቀቅሎ የተዘጋጀ አተር, ful mung maslouq, فول مونج مسلوق, seddho mug dal, সেদ্ধ মুগ ডাল, vrasta fasiolia mung, βραστά φασόλια μουγκ, mash-e pokhteh, ماش پخته, bafela mug, બાફેલા મગ, ubli hui moong dal, उबली हुई मूंग दाल, yude-ryokuto, 茹で緑豆, bendha hesaru kaalu, ಬೆಂದ ಹೆಸರು ಕಾಳು, sammeun nokdu, 삶은 녹두, vevichatha cherupayar, വേവിച്ച ചെറുപയർ, ukadlele mug, उकडलेले मूग, ubli hoi mungi, ਉਬਲੀ ਹੋਈ ਮੂੰਗੀ, vareniy mash, вареный маш, aviyyal pasi payaru, அவித்த பாசிப்பயறு, udikinchina pesalu, ఉడికించిన పెసలు, thua khiao tom, ถั่วเขียวต้ม, варений маш, ubli hui moong, ابلی ہوئی مونگ, zhude lvdou, 煮熟绿豆
One serving (200 g) is high in folate, fibre and magnesium.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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