Winged bean, immature seeds, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 9.8 MG | 11% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 35 UG | 9% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 4 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 61 MG | 5% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 30 MG | 7% | |
| Phosphorus, P | 25 MG | 2% | |
| Potassium, K | 274 MG | 6% | |
| Sodium, Na | 240 MG | 10% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 1.1 UG | 2% |
Nutrition Highlights
- Very low in calories (37 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
About Winged bean, immature seeds, cooked, boiled, drained, with salt
These tender legumes are a versatile and nutrient-rich addition to many diets, particularly in tropical regions where they are cultivated. Known for their high protein content relative to other legumes, they offer a valuable plant-based protein source for vegetarians and vegans. Their low calorie count and minimal fat content make them an excellent choice for those managing weight or seeking nutrient-dense foods. While they contain a modest amount of carbohydrates, they are virtually free of dietary fiber in their immature form, which may be a consideration for those focusing on digestive health.
In the kitchen, these legumes shine in a variety of dishes. Their mild, slightly nutty flavor pairs well with both savory and spicy preparations, making them a popular ingredient in stir-fries, curries, and soups. They can also be steamed or boiled and served as a side dish, often seasoned with herbs, spices, or a touch of salt to enhance their natural taste. Due to their delicate texture, they cook quickly and are best enjoyed fresh or lightly prepared to preserve their nutritional value. Whether incorporated into a hearty stew or tossed into a vibrant salad, these legumes offer both culinary flexibility and a boost of essential nutrients.
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