Legume

Mothbean

Health
ScoreA

Mothbean is a drought-tolerant legume native to South Asia, delivering exceptional plant-based protein (23g/100g) and iron density while remaining low in sodium, making it ideal for plant-forward longevity diets.

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Why Mothbean scores 81

Nutrient density35

Protein quality12

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (90 g)

Folate 146%Magnesium 82%Vitamin B6 81%Manganese 71%Copper 69%

Nutrition

per_100g

343

Calories

22.9g

Protein

61.5g

Carbs

1.6g

Fat

Fiber

Health benefits

Supports muscle maintenance and protein synthesis in aging

strong evidence

High leucine and total protein content triggers mTOR pathway and muscle protein synthesis, critical for preventing sarcopenia in older adults

Improves iron status and oxygen transport in plant-based diets

moderate evidence

Iron (10.85mg/100g) and folate work synergistically to support hemoglobin formation and red blood cell production; high iron bioavailability enhanced by polyphenols

Supports cardiovascular health through blood pressure regulation

strong evidence

High potassium-to-sodium ratio (39:1) and magnesium content promote vasodilation and reduce arterial stiffness

Stabilizes blood glucose and reduces metabolic syndrome risk

moderate evidence

Low glycemic index and resistant starch slow glucose absorption, improving insulin sensitivity and reducing diabetes risk

Supports bone mineral density through mineral density and folate

moderate evidence

Phosphorus, magnesium, and potassium mineralize bone; folate reduces homocysteine, a risk factor for bone loss

Pairs well with

·Pair with tomato-based curries because vitamin C (4mg in mothbean, plus tomato's 15mg/100g) significantly enhances non-heme iron absorption
·Combine with leafy greens (spinach, kale) because complementary minerals (magnesium, phosphorus) and folate enhance bioavailability of all three foods
·Cook with turmeric because curcumin's anti-inflammatory properties synergize with mothbean's polyphenols, enhancing antioxidant protection
·Pair with whole grains (millet, sorghum) because combined amino acid profiles create complete protein with optimal PDCAAS ratio for muscle synthesis

Practical tips

·Best timing: midday
·Soak dried mothbean for 8-12 hours before cooking to reduce phytic acid (an anti-nutrient) and improve mineral absorption by up to 30%
·Pressure cook for 15-20 minutes after soaking for optimal digestion; avoid long simmering, which degrades heat-sensitive folate
·Store dried mothbean in airtight containers in cool, dry conditions; shelf-stable for 12+ months, making it ideal for meal prep and emergency nutrition
·Sprout mothbean for 48-72 hours to increase folate bioavailability and activate enzyme inhibitors, creating a raw snack or salad topping
·Use mothbean flour (ground dried beans) in baking to boost protein and iron content of breads; mix 20-30% with whole wheat flour to maintain texture