Winged beans, mature seeds, cooked, boiled, 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 | 0 MG | 0% | |
| Thiamin | 0.3 MG | 25% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 10 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 142 MG | 11% | |
| Iron, Fe | 4.3 MG | 24% | |
| Magnesium, Mg | 54 MG | 13% | |
| Phosphorus, P | 153 MG | 12% | |
| Potassium, K | 280 MG | 6% | |
| Sodium, Na | 249 MG | 11% | |
| Zinc, Zn | 1.4 MG | 13% | |
| Copper, Cu | 0.8 MG | 86% | |
| Manganese, Mn | 1.2 MG | 52% | |
| Selenium, Se | 2.9 UG | 5% |
Nutrition Highlights
- Good source of protein with 10.6g per 100g.
- Good source of Iron, Fe (24% DV).
- Rich source of Copper, Cu (86% of Daily Value per 100g).
- Rich source of Manganese, Mn (52% of Daily Value per 100g).
- Good source of Thiamin (25% DV).
About Winged beans, mature seeds, cooked, boiled, with salt
These legumes are a nutrient-dense, tropical plant that thrives in warm climates and produces pods with distinctive wing-like extensions. Once fully matured and dried, the seeds are commonly cooked by boiling, often with a touch of salt to enhance their naturally earthy, nutty flavor. They offer a rich source of plant-based protein, making them a valuable ingredient for vegetarians and anyone looking to diversify their protein intake. Their fat content is notably higher than many other legumes, which contributes to a satisfying, hearty texture and helps with the absorption of fat-soluble nutrients.
In the kitchen, they can be used in soups, stews, or curries, where their robust flavor stands up well to spices and aromatics. They also work in salads or as a side dish when simply seasoned with herbs and a splash of citrus. Because they contain no fiber in their cooked form, pairing them with fiber-rich vegetables or whole grains can help create a more balanced, digestion-friendly meal. Their combination of protein, healthy fats, and minerals like iron and magnesium makes them a nourishing addition to a varied, plant-forward diet.
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