Vegetable
raw winged bean leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
winged bean leaves
SERVING
CALORIES
74
PROTEIN
5.8g
CARBS
9.1g
FAT
1.1g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories74kcal—
Protein5.8g12%
Carbohydrates9.1g3%
Fiber2.5g9%
Sugar1.5g3%
Total fat1.1g1%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water80g—
MINERALS
Sodium15mg1%
Potassium250mg5%
Calcium224mg17%
Iron4.0mg22%
Magnesium45mg11%
Phosphorus60mg5%
Zinc0.50mg5%
Copper0.20mg22%
Manganese0.50mg22%
Selenium0.80µg1%
VITAMINS
Vitamin A850µg94%
Vitamin C45mg50%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K200µg167%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.25mg19%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.15mg9%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup25g
1 tablespoon1.6g
1 teaspoon0.5g
1 ml0.1g
1 liter104.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin A (as beta-carotene), which is crucial for vision health and immune function.
- ✓Good source of Vitamin C, a powerful antioxidant that supports the immune system and collagen production for healthy skin.
- ✓Contains essential minerals like calcium and iron, important for bone strength and preventing anemia.
- ✓Provides dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Use winged bean leaves as a substitute for spinach or kangkong (water spinach); they can be steamed, stir-fried, or added to soups and curries.
- 2Young, tender leaves are best for raw consumption in salads, offering a mild, slightly sweet flavor.
- 3Pair with strong flavors like garlic, ginger, chili, and fermented shrimp paste or soy sauce in stir-fries.
- 4Cook briefly until just wilted to preserve their nutrients and prevent them from becoming mushy.
STORAGE
Keep it fresh.
- Store unwashed leaves in a perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For longer storage, blanch the leaves for two minutes, shock them in ice water, drain thoroughly, and freeze in an airtight container.
FAQ
Frequently asked questions.
Are winged bean leaves healthy?
Yes, winged bean leaves are highly nutritious. They are an excellent source of Vitamin A for vision and Vitamin C for immune support, while also providing essential minerals like calcium and iron for bone and blood health.
How much protein is in winged bean leaves?
Winged bean leaves are notably high in protein for a leafy green, containing approximately 5.8g of protein per 100g. This makes them a valuable plant-based protein source for vegetarian and vegan diets.
Are winged bean leaves good for weight loss?
Yes, they are very weight-loss friendly as they contain only 74 calories per 100g. Their high dietary fiber content also helps promote a feeling of fullness, which can reduce overall calorie intake.
Are winged bean leaves keto-friendly?
They can be included in a keto diet in moderation. While they contain 9.1g of carbohydrates per 100g, the high fiber content reduces the net carb impact, making them suitable for low-carb lifestyles.
Are winged bean leaves vegan and gluten-free?
Yes, winged bean leaves are a natural plant-based vegetable. They are 100% vegan and naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivities.
Can you eat winged bean leaves raw?
Yes, young and tender winged bean leaves can be eaten raw in salads. However, they are more frequently blanched, steamed, or stir-fried to improve their texture and make the nutrients more bioavailable.
What do winged bean leaves taste like?
Winged bean leaves have a mild, slightly sweet, and nutty flavor similar to spinach or pea shoots. They lack the bitterness found in some other leafy greens, making them very versatile in various dishes.
How do you prepare winged bean leaves for cooking?
Rinse the leaves thoroughly in cold water to remove debris. Strip the tender leaves away from any thick or woody stems, as the stems can be tough to chew even after cooking.
How do you store winged bean leaves and how long do they last?
Store unwashed leaves in a sealed plastic bag with a damp paper towel in the refrigerator's crisper drawer. They are delicate and should be consumed within 2 to 3 days for the best quality.
Do winged bean leaves help with digestion?
Yes, the dietary fiber in winged bean leaves aids in digestion by promoting regular bowel movements and supporting gut health. Fiber also helps regulate blood sugar levels by slowing glucose absorption.
