Mung Beans (Whole, Dried, Sprouted)
Legumes & Tofu · Legumes
Whole sprouted mung beans have a low-FODMAP reference of 110 g, about one cup, in the Monash app. The larger 175 g portion is moderate and 205 g is high. Match the whole dried mung beans after sprouting rather than transferring this result to every food sold as bean sprouts.
Serving sizes for mung beans (whole, dried, sprouted)
Whole dried mung beans, sprouted: 110 g green, 175 g amber, 205 g red. Do not weigh unsprouted dry beans against this reference.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 110 g | GOS 0.06 g | |
| 1 2/3 cups | 175 g | GOS 0.1 g | |
| 1 3/4 cups | 205 g | GOS 0.3 g |
Breakdown for 1 cup
Is mung beans (whole, dried, sprouted) low FODMAP?
GOS is the limiting group in this entry: it is amber at 175 g and red at 205 g, while fructans stay green at those amounts. The household measures shown are approximately 1⅔ cups and 1¾ cups, respectively. Whole mung beans boiled from dried and split husked mung are distinct preparations.
Mung Beans (Whole, Dried, Sprouted) and IBS: what to know
A stir-fry may include a loose handful of sprouts alongside beans, sauces and other ingredients. For whole sprouted mung, weighing the separate ingredient makes the 110 g reference easier to use than judging the total bowl. Keep the preparation name in any symptom record so cooked whole beans are not confused with sprouts.
Gut-friendly ways to eat mung beans (whole, dried, sprouted)
Check that the package matches the sprouted whole-mung description, then follow its preparation directions. Raw sprouts carry a separate foodborne-illness risk; Health Canada advises people at higher risk to choose thoroughly cooked sprouts. Cooking changes the food's weight, and the observed app entry does not supply a before-and-after conversion.
Frequently asked questions
Which FODMAP rises in a larger mung-sprout portion?
GOS changes from green at 110 g to amber at 175 g and red at 205 g. Fructans remain green in the larger portions checked.
Can I use this entry for a mixed bag of sprouts?
Only the whole sprouted mung component matches this entry. A mix containing sprouted chickpeas or kidney beans needs those foods considered separately.
Is 110 g a portion of the dry beans before sprouting?
No. The entry names the sprouted preparation. Measuring 110 g of unsprouted dry mung beans would not reproduce the food and amount described by that rating.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Bean, mung, whole, dried, sprouted” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.
- Health Canada: food safety for vulnerable populations
Raw-sprout food safety and thoroughly cooked alternatives for people at higher risk of foodborne illness.