Winged Bean · Psophocarpus tetragonolobus
Winged bean tuber, raw
Nutrition facts per 100 g · edible portion
PulsesDietary labels are inferred automatically from Winged bean tuber, 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.
Good nutrient density 37/100
How many beneficial nutrients Winged bean tuber, 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 tuber, raw come from — the split across carbs, fat & protein.
67% from carbs
-
Carbs 67%28.1 g per serving
-
Fat 5%0.9 g per serving
-
Protein 28%11.6 g per serving
What Winged bean tuber, 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 | 28.1 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.9 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 21.0 mg | — |
| Omega-6 Fatty Acids | 153.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 62.0 mg | — |
| Stearic Acid | 36.0 mg | — |
| Oleic Acid | 232.0 mg | — |
| Erucic Acid | 1.0 mg | — |
| Linoleic Acid | 153.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.6 g | |
| Histidine | 241.0 mg | — |
| Isoleucine | 425.0 mg | — |
| Leucine | 640.0 mg | — |
| Lysine | 592.0 mg | — |
| Methionine | 143.0 mg | — |
| Phenylalanine | 451.0 mg | — |
| Threonine | 451.0 mg | — |
| Tryptophan | 252.0 mg | — |
| Valine | 599.0 mg | — |
| Alanine | 397.0 mg | — |
| Arginine | 412.0 mg | — |
| Aspartic Acid | 1,735.0 mg | — |
| Cystine | 197.0 mg | — |
| Glutamic Acid | 800.0 mg | — |
| Glycine | 390.0 mg | — |
| Proline | 679.0 mg | — |
| Serine | 464.0 mg | — |
| Tyrosine | 353.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.6 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 19.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 30.0 mg | |
| Iron | 2.0 mg | |
| Magnesium | 24.0 mg | |
| Phosphorus | 45.0 mg | |
| Potassium | 586.0 mg | |
| Sodium | 35.0 mg | |
| Zinc | 1.4 mg | |
| Copper | 1.4 mg | |
| Manganese | 0.5 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.0 g | — |
About Winged bean tuber, 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 tuber, raw?
There are 148 calories in 100 g of Winged bean tuber, raw, or about 148 calories in 1 unit (100 g).
How much protein is in Winged bean tuber, raw?
Winged bean tuber, raw contains 11.6 g of protein per 100 g.
How many carbs are in Winged bean tuber, raw?
Winged bean tuber, raw has 28.1 g of carbohydrates per 100 g.
How much fat is in Winged bean tuber, raw?
Winged bean tuber, raw provides 0.9 g of total fat per 100 g.
What is Winged bean tuber, raw a good source of?
Winged bean tuber, raw is an excellent source of Copper (154% DV), Thiamin (B1) (32% DV), Protein (23% DV) and Manganese (23% DV) and a good source of Zinc, Potassium, Riboflavin (B2), Iron and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related pulses
Beans, snap, green, cooked, boiled, drained, with salt
Peas, green, raw
Chickpea flour (besan)
Frijoles rojos volteados (Refried beans, red, canned)
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, canned
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt
Compare Winged bean tuber, raw with…
- Winged bean tuber, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Winged bean tuber, raw vs Peas, green, raw
- Winged bean tuber, raw vs Chickpea flour (besan)
- Winged bean tuber, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Winged bean tuber, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Winged bean tuber, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt