Winged beans, immature seeds, 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 | 18.3 MG | 20% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 66 UG | 17% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 84 MG | 6% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 34 MG | 8% | |
| Phosphorus, P | 37 MG | 3% | |
| Potassium, K | 223 MG | 5% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in calories (49 kcal per 100g), suitable for weight management.
- Very low in fat (0.9g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
About Winged beans, immature seeds, raw
These tender, edible pods are harvested before the seeds fully mature, offering a crisp texture and mild, slightly nutty flavor. They're a member of the legume family and are especially valued in tropical regions for their versatility and nutrient density. Unlike fully mature beans, the immature pods are soft enough to be eaten whole, making them a convenient and quick-cooking option.
Nutritionally, they stand out for their high protein content relative to other green vegetables, delivering about 7 grams per 100-gram serving with minimal fat and calories. They also provide a range of micronutrients, including iron, calcium, and vitamin C, which support energy metabolism, bone health, and immune function. While they contain some carbohydrates, their low fiber content compared to mature legumes makes them easier to digest for some people. In the kitchen, they're commonly stir-fried, steamed, or added to soups and curries, where they absorb surrounding flavors while retaining their pleasant crunch. They can also be eaten raw in salads for a fresh, crisp bite. Their mild taste makes them a flexible ingredient in both traditional and modern dishes, appealing to those seeking nutrient-rich, plant-based options.
Dietary Information
Winged beans, immature seeds, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Winged beans, immature seeds, raw include Vitamin C, total ascorbic acid (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 49 calories per 100 grams, Winged beans, immature seeds, raw gets 57% of its calories from protein, 35% from carbohydrates, and 16% from fat. This is lower than most foods and comparable to fruits and vegetables.
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