Food guide

Winged Beans

A tropical legume whose pods, leaves and tubers are all eaten; mature seeds are protein-dense.

LegumesPlant-Based

Winged Beans, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of winged beans, cooked for fair comparison. Typical serving: 100 g cooked — 147 kcal per 100 g serving.

Nutrition information for Winged Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	147 kcal	147 kcal	100 kcal
Protein	10.6 g	10.6 g	7.2 g
Carbohydrate	14.9 g	14.9 g	10.1 g
Fat	5.8 g	5.8 g	3.9 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of winged beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Winged Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.3 mg	0.3 mg	25%
Riboflavin	0.13 mg	0.13 mg	10%
Niacin	0.83 mg	0.83 mg	5%
Vitamin B6	0.047 mg	0.047 mg	3%
Folate	10 µg	10 µg	3%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.16 mg	0.16 mg	3%
Minerals
Calcium	142 mg	142 mg	11%
Iron	4.3 mg	4.3 mg	24%
Magnesium	54 mg	54 mg	13%
Phosphorus	153 mg	153 mg	12%
Potassium	280 mg	280 mg	6%
Sodium	13 mg	13 mg	<1%
Zinc	1.4 mg	1.4 mg	13%
Selenium	2.9 µg	2.9 µg	5%
Copper	0.77 mg	0.77 mg	86%
Manganese	1.2 mg	1.2 mg	52%

Source: USDA FoodData Central — Winged beans, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat winged beans?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A tropical legume whose pods, leaves and tubers are all eaten; mature seeds are protein-dense.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Coconut milk, Chili, Garlic.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.