Winged beans, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Winged bean seeds, when mature and boiled, transform into small, round legumes with a firm, slightly chewy texture and a mild, nutty flavor reminiscent of roasted peanuts. Their nutritional profile is notable for delivering a solid 10.62g of protein per 100g, making them a valuable plant-based protein source. The cooking process with salt adds a savory note, though it also contributes to their sodium content.
Calorie split: 27% protein · 39% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People appreciate winged bean seeds for their unique, versatile flavor that can absorb seasonings well, making them a staple in many tropical cuisines. Their ability to be used in both savory and sweet dishes, from curries to desserts, showcases their culinary adaptability.
⚠️ Watch-outs & how to enjoy it better
The added salt from boiling can increase sodium intake, which may be a concern for those monitoring blood pressure or heart health. To mitigate this, rinse the cooked beans briefly or use them in dishes where other low-sodium ingredients can balance the flavor. Additionally, as a legume, they may cause digestive discomfort in some individuals; soaking the raw seeds before cooking can help reduce compounds that lead to gas.
Key benefits
- Excellent source of plant-based protein
- Provides a good balance of complex carbohydrates
- Contains essential minerals like iron and calcium
- Naturally low in fat
- Offers a sustainable, drought-resistant crop option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The entire winged bean plant is edible; the leaves, flowers, pods, and tuberous roots are all consumed in various cultures, making it a remarkably efficient 'one-stop' food crop.
Full nutrition (USDA data · scales with serving)
| Water | 67.2 g |
| Energy | 147 kcal |
| Energy | 615 kj |
| Protein | 10.6 g |
| Total lipid (fat) | 5.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 14.9 g |
| Calcium, Ca | 142 mg |
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 249 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.77 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.83 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.82 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.11 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.09 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.36 g |
| Isoleucine | 0.45 g |
| Leucine | 0.76 g |
| Lysine | 0.65 g |
| Methionine | 0.11 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.45 g |
| Valine | 0.47 g |
| Arginine | 0.58 g |
| Histidine | 0.24 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.97 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.35 g |
| Proline | 0.59 g |
| Serine | 0.38 g |
FAQ
What do winged bean seeds taste like?
They have a mild, nutty flavor often compared to roasted peanuts or soybeans, with a firm, chewy texture after boiling.
Are winged beans a good source of protein?
Yes, cooked winged bean seeds provide about 10.62 grams of protein per 100 grams, making them an excellent plant-based protein option.
How should I store cooked winged beans?
Store boiled winged beans in an airtight container in the refrigerator for up to 3-4 days. They can also be frozen for longer storage.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.47 kcal/g · 29% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.