Winged Bean · Psophocarpus tetragonolobus
Winged beans, mature seeds, raw
Nutrition facts per 100 g · edible portion
PulsesDietary labels are inferred automatically from Winged beans, mature 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 40/100
How many beneficial nutrients Winged beans, mature 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, mature seeds, raw come from — the split across carbs, fat & protein.
39% from carbs
-
Carbs 39%41.7 g per serving
-
Fat 34%16.3 g per serving
-
Protein 27%29.7 g per serving
What Winged beans, mature 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 | 41.7 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 16.3 g | |
| Saturated Fat | 2.3 g | |
| Monounsaturated Fat | 6.0 g | — |
| Polyunsaturated Fat | 4.3 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 262.0 mg | — |
| Omega-6 Fatty Acids | 4,068.0 mg | — |
| Myristic Acid | 28.0 mg | — |
| Palmitic Acid | 1,255.0 mg | — |
| Stearic Acid | 745.0 mg | — |
| Palmitoleic Acid | 55.0 mg | — |
| Oleic Acid | 5,654.0 mg | — |
| Gadoleic Acid | 303.0 mg | — |
| Linoleic Acid | 4,068.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 29.7 g | |
| Histidine | 790.0 mg | — |
| Isoleucine | 1,468.0 mg | — |
| Leucine | 2,497.0 mg | — |
| Lysine | 2,136.0 mg | — |
| Methionine | 356.0 mg | — |
| Phenylalanine | 1,429.0 mg | — |
| Threonine | 1,179.0 mg | — |
| Tryptophan | 762.0 mg | — |
| Valine | 1,530.0 mg | — |
| Alanine | 1,040.0 mg | — |
| Arginine | 1,886.0 mg | — |
| Aspartic Acid | 3,187.0 mg | — |
| Cystine | 545.0 mg | — |
| Glutamic Acid | 4,010.0 mg | — |
| Glycine | 1,140.0 mg | — |
| Proline | 1,924.0 mg | — |
| Serine | 1,235.0 mg | — |
| Tyrosine | 1,457.0 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) | 1.0 mg | |
| Riboflavin (B2) | 0.5 mg | |
| Niacin (B3) | 3.1 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 45.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 440.0 mg | |
| Iron | 13.4 mg | |
| Magnesium | 179.0 mg | |
| Phosphorus | 451.0 mg | |
| Potassium | 977.0 mg | |
| Sodium | 38.0 mg | |
| Zinc | 4.5 mg | |
| Copper | 2.9 mg | |
| Manganese | 3.7 mg | |
| Selenium | 8.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 4.0 g | — |
About Winged beans, mature 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, mature seeds, raw?
There are 409 calories in 100 g of Winged beans, mature seeds, raw, or about 744 calories in 1 cup (182 g).
How much protein is in Winged beans, mature seeds, raw?
Winged beans, mature seeds, raw contains 29.7 g of protein per 100 g.
How many carbs are in Winged beans, mature seeds, raw?
Winged beans, mature seeds, raw has 41.7 g of carbohydrates per 100 g.
How much fat is in Winged beans, mature seeds, raw?
Winged beans, mature seeds, raw provides 16.3 g of total fat per 100 g.
What is Winged beans, mature seeds, raw a good source of?
Winged beans, mature seeds, raw is an excellent source of Copper (320% DV), Manganese (162% DV), Thiamin (B1) (86% DV), Iron (75% DV), Protein (59% DV) and Magnesium (43% DV) and a good source of Niacin (B3), Pantothenic Acid (B5), Selenium, Folate (B9) and Vitamin B6 (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 beans, mature seeds, raw with…
- Winged beans, mature seeds, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Winged beans, mature seeds, raw vs Peas, green, raw
- Winged beans, mature seeds, raw vs Chickpea flour (besan)
- Winged beans, mature seeds, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Winged beans, mature seeds, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Winged beans, mature seeds, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt