Winged beans, immature seeds, cooked, boiled, drained, without 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 | 4 MG | 0% | |
| 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 (38 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
About Winged beans, immature seeds, cooked, boiled, drained, without salt
These vibrant green legumes, often recognized by their distinctive winged pods, are a nutrient-dense vegetable that packs a surprising amount of protein into a low-calorie package. A 100-gram serving contains just 38 calories while delivering 5.3 grams of protein, making them an excellent choice for those seeking to increase their protein intake without consuming excess calories. They're also naturally low in fat (0.7g) and contain 3.2 grams of carbohydrates, though notably lack dietary fiber in this preparation method.
In culinary applications, these tender pods are versatile and can be incorporated into various dishes. They're commonly used in Southeast Asian cuisine, where they're often stir-fried with aromatics like garlic and chili, added to curries, or blanched and served with dipping sauces. The mild, slightly sweet flavor makes them an excellent addition to mixed vegetable dishes, salads, or as a side dish. When cooking, it's best to avoid overcooking to maintain their crisp texture and preserve their nutritional value. They can be prepared similarly to green beans or snap peas, though their unique winged shape adds visual interest to any plate. For optimal nutrition, consider pairing them with other vegetables or whole grains to create a balanced meal.
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