Moth Beans (Matki): Nutrients, What Research Shows and Safety
Moth beans (matki) as a food: USDA values, antinutrients that cooking and sprouting reduce, the food-poisoning risk of raw sprouts, and what research does and does not show.
Content last updated . This page has not been medically reviewed.
Moth beans are the seeds of Vigna aconitifolia (pea family), a drought-hardy crop also called matki or mat beans. They are eaten whole, split, cooked, roasted, ground into flour, or sprouted and cooked as a popular breakfast dish. [3] People eat them for plant protein, folate, magnesium and iron. This page covers the bean as food, keeps cooking and sprout safety first, and keeps food apart from the lab work on bean protein pieces.
Read this first
- Cook moth beans, and be careful with raw sprouts. A 2023 review lists lectins (phyto-haemagglutinins), trypsin inhibitors, phytic acid and saponins in moth beans and says soaking, sprouting, boiling, pressure cooking and fermentation deactivate these factors. [3] We read no poisoning report for moth beans and no official cooking time for them.
- Sprouts carry a food-poisoning risk. A CDC journal review says sprouting is a major bacterial amplification step, washing does not reliably remove germs, and older people, children and people with weak immune systems should not eat raw sprouts. [7] Cook sprouted matki thoroughly; see raw sprouts and undercooked foods.
- Evidence in one line: pooled trials of pulses as a group show small cholesterol and weight effects; we found no trial of moth beans in people. Lab and animal work on bean protein fragments is early. [5] [6] [10]
- Allergy: we read no source on moth bean allergy. For trouble breathing or swelling of the face or throat after any food, call 911 (or your local emergency number). [13]
- USDA lists no fiber for moth beans, so no fiber figure is given in the table.
What is in it (USDA values)
The main columns are for moth beans, mature seeds, boiled without salt (USDA FoodData Central item 172426, SR Legacy) [1]. The serving is the USDA household portion, 1 cup cooked (177 g). The last column is the same bean dry and uncooked (item 172425) [2]; do not compare it with the cooked columns, because cooking adds water.
| Nutrient | Cooked, per 100 g | Cooked, per 1 cup (177 g) | % Daily Value per cup | Dry (raw), per 100 g |
|---|---|---|---|---|
| Energy | 117 kcal | 207 kcal | no DV | 343 kcal |
| Total fat | 0.55 g | 0.974 g | 1% | 1.61 g |
| Saturated fat | 0.124 g | 0.219 g | 1% | 0.364 g |
| Carbohydrate | 20.96 g | 37.1 g | 13% | 61.52 g |
| Fiber | not listed | not listed | not listed | not listed |
| Protein | 7.81 g | 13.8 g | 28% | 22.94 g |
| Folate (DFE) | 143 mcg | 253 mcg | 63% | 649 mcg |
| Magnesium | 104 mg | 184 mg | 44% | 381 mg |
| Manganese | 0.527 mg | 0.933 mg | 41% | 1.82 mg |
| Copper | 0.164 mg | 0.29 mg | 32% | 0.688 mg |
| Iron | 3.14 mg | 5.56 mg | 31% | 10.85 mg |
| Phosphorus | 150 mg | 266 mg | 21% | 489 mg |
| Thiamin (B1) | 0.124 mg | 0.219 mg | 18% | 0.562 mg |
| Potassium | 304 mg | 538 mg | 11% | 1191 mg |
| Vitamin B6 | 0.093 mg | 0.165 mg | 10% | 0.366 mg |
| Zinc | 0.59 mg | 1.04 mg | 9% | 1.92 mg |
| Selenium | 2.8 mcg | 4.96 mcg | 9% | 8.2 mcg |
| Calcium | 3 mg | 5.31 mg | 0% | 150 mg |
| Sodium | 10 mg | 17.7 mg | 1% | 30 mg |
% Daily Value uses the FDA 2016 Daily Values; the cup column is the 100 g value multiplied by 1.77. USDA lists no Daily Value for energy. Values vary with variety, growing place and cooking. Calcium looks odd: USDA lists 150 mg dry but only 3 mg cooked. We cannot explain that gap from the data, so treat the calcium figure with caution. MedlinePlus says folate works with vitamin B12 to form red blood cells and lists beans and legumes as sources. [17]
A 2023 review gives a crude fiber range of 3.9 to 4.5% and seed protein of 20 to 24% for moth beans, from research papers rather than USDA. [3] A 2026 comparison reported moth bean flour richer in calcium and iron than black gram. [4]
Plant compounds: the review names raffinose, stachyose and verbascose (sugars that gut bacteria ferment), trypsin inhibitors, phytic acid, saponins (described as stomach irritants) and lectins. [3] These are measurements in the seed, not benefits.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| LDL cholesterol | Pooled randomized trials of pulses as a group (26 trials, 1,037 people) found LDL fell 0.17 mmol/L at a median of 130 g a day. We read no trial listing moth beans. [8] | Promising but limited for pulses; no moth bean evidence read | Randomized trials, mixed pulses |
| Body weight | A pooled analysis of 21 trials found 0.34 kg more weight loss with pulse diets over about 6 weeks. [9] | Promising but limited (pulses as a group) | Randomized trials, mixed pulses |
| Blood pressure from moth bean protein pieces | A 2025 study in rats with induced high blood pressure found a moth bean protein hydrolysate (protein broken down by an enzyme) lowered systolic pressure dose-dependently, from 75 mg per kg of body weight. [5] A 2023 lab study found a peptide from moth bean protein inhibited ACE (an enzyme linked to blood pressure) and kept about 59% of its activity in a simulated digestion. [6] | Lab or animal only | Hydrolysate and a purified peptide, not the cooked bean |
| Fever and other traditional uses | The review says seeds are used traditionally to treat fevers and lists antihypertensive, antioxidant and other properties, but adds that evidence for disease reduction is indirect and focused research is needed. [3] | Insufficient evidence | Traditional use and indirect data |
| Drought-hardy food crop | The review calls moth bean the most drought-hardy and heat-tolerant pulse among the Asian Vigna species. [3] | Established for the plant, not a health claim | Agronomy |
| Raw sprout food poisoning | Sprouts have been linked to outbreaks of Salmonella and E. coli in several countries; mung bean and alfalfa sprouts are the commonly named types. [7] | Established (documented risk for sprouts in general; moth bean sprouts not named) | Outbreak review |
Eaten as food vs lab extracts. The pooled trials used pulses as food. The blood pressure results used enzyme-digested protein or a single peptide, not cooked beans, so they say nothing about eating moth beans. The review we read was funded by a UN-supported agricultural biodiversity project. [3]
How much is a normal serving
The USDA household portion is 1 cup of cooked moth beans (177 g), with about 207 kcal and 13.8 g of protein (see the table). [1] The NHS counts 80 g of beans and pulses as one portion and says they count only once a day toward 5 A DAY, however much you eat. [11] The cholesterol trials used a median of about 130 g of pulses a day. [8] This is information, not a prescription.
Safety, allergy and medicines
- Raw or undercooked beans. Harvard says raw legumes hold some of the highest lectin amounts, and wet-heat cooking and soaking for several hours inactivate most; low-heat slow cooking of raw beans may not. [12] Health Canada notes lectins occur in many legumes and that illness has mostly followed undercooked red kidney beans. [14] The 2023 moth bean review says boiling and pressure cooking deactivate the lectins and trypsin inhibitors in moth beans. [3] We found no moth bean poisoning report. The FDA says PHA in raw or undercooked beans can cause nausea, severe vomiting and diarrhea; it does not name moth beans. [15]
- Raw sprouts. The CDC journal review recommends that high-risk people, including older adults, children and people with weakened immune systems, not eat raw sprouts. [7] We did not read a pregnancy-specific statement; see foods in pregnancy.
- Digestion. Moth beans contain oligosaccharides that cause gas; the review lists them and says soaking, sprouting and cooking help. [3] A hospital low-FODMAP leaflet names beans and pulses as the main source of galacto-oligosaccharides and says the restriction is temporary. [16] See beans, gas, FODMAPs and digestion.
- Allergy: we read no source on moth bean allergy. Anaphylaxis is a medical emergency, call 911. [13] See food allergy basics and emergency signs.
- Kidney disease, medicines, pregnancy, children: USDA lists 538 mg of potassium and 266 mg of phosphorus in a cup of cooked moth beans (11% and 21% of the Daily Value). [1] We read no source on bean limits for kidney disease or on medicines. See foods, kidney disease, potassium and oxalates and food and medicine interactions, and ask a clinician.
- If someone gets sick after eating beans or sprouts: see poisoning: what to do first.
Choosing, storing and food safety
- Dried moth beans: the review says soaking and boiling or pressure cooking reduce antinutrients, but gives no time. [3] The FDA's bean steps (soak at least 5 hours, boil in fresh water at least 30 minutes) and Health Canada's 10-minute boil for red kidney beans are not written for moth beans. [14] [15] We do not extend them; follow your national authority.
- Sprouts: buy fresh, keep cold and cook them well; see the sprouts page above. We read no moth-bean-specific sprouting guide. [7]
Related pages
Health connections for Moth Beans (Matki)
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Moth beans as a source of folate, magnesium, manganese and iron
Established roleUSDA lists 253 mcg folate (63%), 184 mg magnesium (44%), 0.933 mg manganese (41%) and 5.56 mg iron (31% of the Daily Value) in 1 cup (177 g) boiled moth beans. USDA lists no fiber.
Supplements: Food source only. We read no trial showing moth beans correct a deficiency.
moth beans and cholesterol, blood sugar or weight
Not enough evidencePooled randomized trials of pulses as a group found a small LDL drop (0.17 mmol/L), lower fasting glucose and insulin, and 0.34 kg more weight loss. We read no trial that lists moth beans.
Supplements: Not applicable.
Moth bean protein fragments and blood pressure
Lab or animal research onlyA 2025 rat study of an enzyme-digested moth bean protein lowered systolic pressure, and a 2023 lab study found a protein-derived peptide inhibited ACE. Neither used cooked beans or people.
Supplements: Not applicable.
Traditional use of moth beans for fevers
Not enough evidenceThe 2023 review says seeds are used traditionally for fevers and lists other properties, but states that evidence for disease reduction is indirect and focused research is needed.
Supplements: Not applicable.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Body systems (2)
- Digestive SystemDocumented risk
Raw legumes carry lectins and other antinutrients that cooking reduces, raw sprouts carry a bacterial risk, and beans ferment in the gut to cause gas in some people.
- Gut HealthDocumented risk
Raw legumes carry lectins and other antinutrients that cooking reduces, raw sprouts carry a bacterial risk, and beans ferment in the gut to cause gas in some people.
Body parts (1)
- GutDocumented risk
Raw legumes carry lectins and other antinutrients that cooking reduces, raw sprouts carry a bacterial risk, and beans ferment in the gut to cause gas in some people.
Root causes (1)
- Nutrient DeficiencyEstablished role
Boiled moth beans are a food source of folate (63% of the Daily Value per cup), magnesium and iron per USDA. MedlinePlus says low folate is linked to birth defects such as spina bifida. Beans are not a treatment for deficiency.
Conditions & symptoms (3)
- FlatulenceDocumented risk
Beans contain carbohydrates that gut bacteria ferment; gas and bloating are common.
- Food PoisoningDocumented risk
Raw sprouts of seed legumes have been linked to Salmonella and E. coli outbreaks in a CDC journal review; moth bean sprouts are not named. The review also lists lectins in moth beans that cooking deactivates.
- Irritable Bowel SyndromeDocumented risk
A hospital low-FODMAP leaflet for adults with IBS-type symptoms names beans and pulses as the main source of galacto-oligosaccharides and asks to limit them temporarily, usually 4 to 6 weeks.
Documented risks and interactions (4)
- Antinutrients in moth beans and how cooking helps. A 2023 review lists lectins, trypsin inhibitors, phytic acid and saponins in moth beans and says soaking, sprouting, boiling, pressure cooking and fermentation deactivate these factors. We read no moth bean poisoning report.
- Raw sprouts and food poisoning. A CDC journal review says sprouting greatly amplifies bacteria, washing does not reliably remove them, and older people, children and people with weak immune systems should avoid raw sprouts. Moth bean sprouts are not named in it.
- Gas, bloating and FODMAPs. Moth beans contain gas-causing sugars (raffinose, stachyose, verbascose) according to a 2023 review, which says soaking, sprouting and cooking help. People on a low-FODMAP plan are usually asked to limit beans for a short time.
- Legume allergy emergency signs. We read no source on moth bean allergy. Food allergy can cause hives, swelling and trouble breathing; anaphylaxis is a medical emergency, so call 911 or your local emergency number.
Frequently asked questions
What are moth beans?
Small seeds of Vigna aconitifolia, used whole, split, ground or sprouted, mainly in South Asia. [3] Matki is a common name.
Are moth beans safe to eat raw or sprouted?
Cook them. The review lists lectins and trypsin inhibitors in moth beans that cooking deactivates. [3] Raw sprouts of any bean carry a bacterial risk. [7]
Do moth beans lower blood pressure?
Not shown in people. A rat study and a lab study used protein fragments, not cooked beans. [5] [6]
How much protein do moth beans have?
USDA lists 13.8 g in a cup (177 g) of boiled moth beans and 22.94 g per 100 g raw. [1] [2]
Why does USDA show no fiber?
USDA lists no fiber value for either moth bean item. A 2023 review gives a crude fiber range of 3.9 to 4.5% from other studies. [1] [3]
References
- U.S. Department of Agriculture. FoodData Central: Mothbeans, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 172426). April 2018 release. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Mothbeans, mature seeds, raw (SR Legacy, FDC 172425). April 2018 release. Read 2026-10-24.
- Kanishka RC et al. Moth bean (Vigna aconitifolia): a minor legume with major potential to address global agricultural challenges. Front Plant Sci 2023;14:1179547. Read 2026-10-24.
- Patil N et al. Profiling and comparative evaluation of amino acids, in-vitro digestibility, and functional properties of moth bean, white pea, black gram, and red gram flours. Eur Food Res Technol 2026 (abstract read via Europe PMC; no link opened). Read 2026-10-24.
- Goyal N et al. Cardio-renal protection and mechanisms of the antihypertensive activity of Alcalase-derived moth bean hydrolysate in DOCA-salt induced hypertensive Wistar rats. Sci Rep 2025 (abstract read via Europe PMC). Read 2026-10-24.
- Goyal N, Hajare SN, Gautam S. Release of an encrypted, highly potent ACE-inhibitory peptide by enzymatic hydrolysis of moth bean protein. Front Nutr 2023 (abstract read via Europe PMC). Read 2026-10-24.
- Taormina PJ, Beuchat LR, Slutsker L. Infections associated with eating seed sprouts: an international concern. Emerg Infect Dis 1999;5(5):626-634. Read 2026-10-24.
- Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ 2014 (abstract read via Europe PMC). Read 2026-10-24.
- Kim SJ et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr 2016 (abstract read via Europe PMC). Read 2026-10-24.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Legumes. No update date shown on the page. Read 2026-10-24.
- NHS. 5 A DAY: what counts?. Last reviewed 9 June 2026. Read 2026-10-24.
- Harvard T.H. Chan School of Public Health. Lectins (The Nutrition Source). Last reviewed January 2022. Read 2026-10-24.
- MedlinePlus. Food allergy. Last updated 19 November 2025. Read 2026-10-24.
- Health Canada. Lectins in Dry Legumes. Page details dated 2017-05-04. Read 2026-10-24.
- U.S. Food and Drug Administration. Natural Toxins in Food. Content current as of 2024-09-26. Read 2026-10-24.
- Cambridge University Hospitals NHS Foundation Trust. Low FODMAP diet: reducing fermentable carbohydrates in your diet. Patient leaflet approved 14 Aug 2025. Read 2026-10-24.
- MedlinePlus. Folate in diet. Review date 21 January 2025. Read 2026-10-24.