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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, winged bean tuber is exceptionally healthy, especially for a root vegetable. It is uniquely high in protein and provides essential minerals like calcium, iron, and phosphorus, which support bone health and metabolic function.
Winged bean tubers contain approximately 11.6g of protein per 100g. This is significantly higher than common root vegetables like potatoes or cassava, making it an excellent plant-based protein source for muscle maintenance.
No, winged bean tuber is not keto-friendly. It contains about 28.2g of carbohydrates per 100g, which is too high for a strict low-carb or ketogenic diet.
While it can be eaten raw if peeled and cleaned, it is most commonly consumed cooked. Cooking the tuber improves its texture and makes the complex carbohydrates easier to digest.
It has a pleasant, nutty flavor that is often compared to a potato but with a more distinct earthy note. When cooked, the texture is firm yet creamy.
You can prepare it much like a potato or yam. It is delicious when boiled, steamed, roasted, or sliced and fried. It is also frequently added to stews and curries to absorb the surrounding flavors.
Yes, winged bean tuber is naturally gluten-free. It serves as a nutritious, allergen-free carbohydrate source for those with celiac disease or gluten intolerance.
Store unwashed tubers in a cool, dark, and dry place with good ventilation, similar to potatoes. They generally stay fresh for one to two weeks; avoid storing them in plastic bags which can trap moisture and cause rot.
raw winged bean tuber is a versatile ingredient found in cuisines around the world. With 155 calories per 100g and 11.6 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →It can be beneficial for weight loss when eaten in moderation due to its high fiber and protein content, which promote satiety. However, it is relatively calorie-dense (155 cal per 100g) compared to leafy greens, so portion control is key.
It is a standout among root vegetables, containing nearly 10 times the protein of a typical potato. This makes it a vital staple in regions where plant-based protein is the primary source of nutrition.