Mung beans, mature seeds, cooked, boiled, without salt & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 4.5 per 100g.
✅ Nutrition data verified · GL 4.5/100g · GI 38.8 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
The Numbers at a Glance
Compared With Its Close Variants
For fiber, this one sits in the middle of its Mung beans family: 7.6 per 100g against a 0.8-16.3 per 100g spread. At 2 mg per 100g, this is the lowest-sodium version in the Mung beans group — about 98% below the family average, with the family spanning 2 to 246 mg per 100g.
Verdicts split across the family: the gentlest option is Cooked (GL 1.7) and the heaviest is Raw (GL 18); this one is low gl. Within this Mung beans family (7 versions), GL per 100g spans 1.7 to 18 — the processing and fat content decide where each lands. See the numbers side by side: Raw, Cooked, Raw.
Related Legumes and Legume Products Options
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 101g | 19.3g | 4.5 | Friendly |
| Standard Serving | 202g | 38.7g | 9.1 | Friendly |
| Restaurant Portion | 404g | 77.4g | 18.2 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Practical Tips
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Worth Comparing
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Chicken, meatless & diabetes →🫘 HOUSE FOODS Premium Firm Tofu
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HOUSE FOODS Premium Firm Tofu & diabetes →🫘 Vitasoy USA Organic Nasoya, Soft Tofu
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Vitasoy USA Organic Nasoya, Soft Tofu & diabetes →🫘 Vitasoy USA Azumaya, Silken Tofu
GL 0.1/100g — Low GL
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Vitasoy USA Azumaya, Silken Tofu & diabetes →Questions People Ask
How does Mung beans rate for blood sugar control?
Based on its glycemic load of 4.5, Mung beans falls within the diabetes-friendly range. This suggests lower blood sugar impact for the stated serving size. This is a dietary reference, not individual medical guidance.
How much GL does Mung beans have per serving?
The glycemic load of Mung beans is 4.5 per 100g. GL is calculated by multiplying the GI (38.8) by the available carbohydrates (11.5g) and dividing by 100.
How does Mung beans affect blood sugar?
The primary way Mung beans affects blood sugar is through its carbohydrate content (19.1g/100g). With a GI of 38.8 (low) and limited fiber, this produces an overall GL of 4.5 (Low).
Is the GI value accurate?
The GI of 38.8 for Mung beans is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Legumes and Legume Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 38.8 — subcategory_avg:Legumes and Legume Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 202.0g) = 4.5 × 202.0 ÷ 100 = 9.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 174257. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Mung beans, mature seeds, cooked, boiled, without salt — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/mung-beans-mature-seeds-cooked-boiled-without-salt/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.