Winged Bean · Psophocarpus tetragonolobus
Winged bean leaves, raw
Nutrition facts per 100 g · edible portion
PulsesDietary labels are inferred automatically from Winged bean leaves, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 63/100
How many beneficial nutrients Winged bean leaves, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Winged bean leaves, raw come from — the split across carbs, fat & protein.
63% from carbs
-
Carbs 63%14.1 g per serving
-
Fat 11%1.1 g per serving
-
Protein 26%5.9 g per serving
What Winged bean leaves, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 14.1 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.1 g | |
| Saturated Fat | 0.3 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 26.0 mg | — |
| Omega-6 Fatty Acids | 187.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 76.0 mg | — |
| Stearic Acid | 44.0 mg | — |
| Oleic Acid | 284.0 mg | — |
| Erucic Acid | 2.0 mg | — |
| Linoleic Acid | 187.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 5.9 g | |
| Histidine | 82.0 mg | — |
| Isoleucine | 204.0 mg | — |
| Leucine | 359.0 mg | — |
| Lysine | 228.0 mg | — |
| Methionine | 64.0 mg | — |
| Phenylalanine | 188.0 mg | — |
| Threonine | 182.0 mg | — |
| Tryptophan | 116.0 mg | — |
| Valine | 245.0 mg | — |
| Alanine | 172.0 mg | — |
| Arginine | 178.0 mg | — |
| Aspartic Acid | 517.0 mg | — |
| Cystine | 75.0 mg | — |
| Glutamic Acid | 389.0 mg | — |
| Glycine | 149.0 mg | — |
| Proline | 168.0 mg | — |
| Serine | 149.0 mg | — |
| Tyrosine | 126.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 405.0 mcg | |
| Vitamin C | 45.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.8 mg | |
| Riboflavin (B2) | 0.6 mg | |
| Niacin (B3) | 3.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 16.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 224.0 mg | |
| Iron | 4.0 mg | |
| Magnesium | 8.0 mg | |
| Phosphorus | 63.0 mg | |
| Potassium | 176.0 mg | |
| Sodium | 9.0 mg | |
| Zinc | 1.3 mg | |
| Copper | 0.5 mg | |
| Manganese | 1.4 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.1 g | — |
About Winged bean leaves, raw
The winged bean (Psophocarpus tetragonolobus), also called the Goa bean or asparagus pea, is a tropical climbing legume named for the four frilly, winged ridges that run the length of its bright green pods. It is remarkable because nearly the entire plant is edible and nutritious, from the crunchy young pods and leaves to the flowers, tuberous roots, and protein-rich mature seeds. The plant is an excellent source of plant protein, with the seeds rivaling soybeans, along with fiber, folate, iron, and vitamin C.
The tender young pods are the most popular part, with a crisp snap and a flavor like a cross between a green bean and asparagus, and they are stir-fried, steamed, blanched into salads, and added to curries and soups across Southeast Asia and the tropics. The mature seeds are cooked like other beans. Choose firm, bright pods no longer than a hand for the best texture, and store winged beans wrapped in the refrigerator, using them within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Winged bean leaves, raw?
There are 74 calories in 100 g of Winged bean leaves, raw, or about 74 calories in 1 unit (100 g).
How much protein is in Winged bean leaves, raw?
Winged bean leaves, raw contains 5.9 g of protein per 100 g.
How many carbs are in Winged bean leaves, raw?
Winged bean leaves, raw has 14.1 g of carbohydrates per 100 g.
How much fat is in Winged bean leaves, raw?
Winged bean leaves, raw provides 1.1 g of total fat per 100 g.
What is Winged bean leaves, raw a good source of?
Winged bean leaves, raw is an excellent source of Thiamin (B1) (69% DV), Manganese (59% DV), Copper (51% DV), Vitamin C (50% DV), Riboflavin (B2) (46% DV) and Vitamin A (RAE) (45% DV) and a good source of Calcium, Vitamin B6, Protein and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Peas, green, raw
Chickpea flour (besan)
Frijoles rojos volteados (Refried beans, red, canned)
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Compare Winged bean leaves, raw with…
- Winged bean leaves, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Winged bean leaves, raw vs Peas, green, raw
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- Winged bean leaves, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Winged bean leaves, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Winged bean leaves, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt