Winged beans, mature seeds, cooked, boiled, 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 | 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 | 13 MG | 1% | |
| 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, without salt
These versatile legumes are a nutrient-dense food that offer an impressive array of health benefits. With nearly 11 grams of protein per 100-gram serving, they provide a substantial plant-based protein source that can be particularly valuable for vegetarians and vegans. The protein content is complemented by a well-balanced macronutrient profile, featuring moderate amounts of healthy fats and complex carbohydrates. The absence of dietary fiber in the cooked form is notable, as fiber is typically a key component of legumes, though this may be due to the specific preparation method.
In culinary applications, these beans are remarkably adaptable and can be incorporated into various dishes across different cuisines. They work well in stir-fries, curries, and soups, where their mild, slightly nutty flavor can absorb and complement other ingredients. The beans can also be mashed or pureed to create spreads or dips, offering a protein-rich alternative to traditional bean dips. For those looking to boost their protein intake or add variety to their plant-based meals, these legumes present an excellent option that combines nutritional density with culinary flexibility.
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