Winged bean leaves, raw
* 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 | 45 MG | 50% | |
| Thiamin | 0.8 MG | 69% | |
| Riboflavin | 0.6 MG | 46% | |
| Niacin | 3.5 MG | 22% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 16 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 405 UG | 45% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 224 MG | 17% | |
| Iron, Fe | 4 MG | 22% | |
| Magnesium, Mg | 8 MG | 2% | |
| Phosphorus, P | 63 MG | 5% | |
| Potassium, K | 176 MG | 4% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.5 MG | 51% | |
| Manganese, Mn | 1.4 MG | 59% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Low in calories with 74 kcal per 100g.
- Very low in fat (1.1g per 100g).
- Good source of Iron, Fe (22% DV).
- Rich source of Copper, Cu (51% of Daily Value per 100g).
- Rich source of Manganese, Mn (59% of Daily Value per 100g).
- Rich source of Vitamin C, total ascorbic acid (50% of Daily Value per 100g).
About Winged bean leaves, raw
These vibrant green leaves come from the tropical winged bean plant, a climbing vine known for its edible leaves, pods, flowers, and tubers. Often overlooked in Western cuisine, the leaves are a staple in Southeast Asian and Pacific Island cooking, where they're valued for their slightly nutty, earthy flavor and tender texture. They can be eaten raw in salads, lightly sautéed, steamed, or added to soups and stews, making them a versatile ingredient in both fresh and cooked dishes.
Nutritionally, these leaves stand out for their impressive protein content—nearly 6 grams per 100 grams—which is unusually high for a leafy green. They also provide a moderate amount of carbohydrates and minimal fat, making them a lean source of energy. While they contain no dietary fiber, their protein and micronutrient profile, including vitamins A and C, make them a valuable addition to plant-based diets. Whether tossed into a stir-fry or blended into a smoothie, they offer a unique way to boost both the flavor and nutritional value of meals.
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