Winged Bean · Psophocarpus tetragonolobus
Winged beans, immature seeds, raw
Nutrition facts per 100 g · edible portion
PulsesDietary labels are inferred automatically from Winged beans, immature seeds, 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.
Very good nutrient density 43/100
How many beneficial nutrients Winged beans, immature seeds, 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 beans, immature seeds, raw come from — the split across carbs, fat & protein.
33% from carbs
-
Carbs 33%4.3 g per serving
-
Fat 15%0.9 g per serving
-
Protein 53%7.0 g per serving
What Winged beans, immature seeds, 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 | 4.3 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.9 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 23.0 mg | — |
| Omega-6 Fatty Acids | 164.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 66.0 mg | — |
| Stearic Acid | 38.0 mg | — |
| Oleic Acid | 248.0 mg | — |
| Erucic Acid | 2.0 mg | — |
| Linoleic Acid | 164.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 7.0 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | |
| Vitamin C | 18.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 66.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 84.0 mg | |
| Iron | 1.5 mg | |
| Magnesium | 34.0 mg | |
| Phosphorus | 37.0 mg | |
| Potassium | 223.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 1.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.8 g | — |
About Winged beans, immature seeds, 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 beans, immature seeds, raw?
There are 49 calories in 100 g of Winged beans, immature seeds, raw, or about 8 calories in 1 pod (16 g).
How much protein is in Winged beans, immature seeds, raw?
Winged beans, immature seeds, raw contains 7.0 g of protein per 100 g.
How many carbs are in Winged beans, immature seeds, raw?
Winged beans, immature seeds, raw has 4.3 g of carbohydrates per 100 g.
How much fat is in Winged beans, immature seeds, raw?
Winged beans, immature seeds, raw provides 0.9 g of total fat per 100 g.
What is Winged beans, immature seeds, raw a good source of?
Winged beans, immature seeds, raw is an excellent source of Vitamin C (20% DV) and a good source of Folate (B9), Protein and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Winged beans, immature seeds, raw with…
- Winged beans, immature seeds, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Winged beans, immature seeds, raw vs Peas, green, raw
- Winged beans, immature seeds, raw vs Chickpea flour (besan)
- Winged beans, immature seeds, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Winged beans, immature seeds, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Winged beans, immature seeds, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt