Vegetable
raw winged beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
winged beans
SERVING
CALORIES
49
PROTEIN
7.0g
CARBS
4.3g
FAT
0.39g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories49kcal—
Protein7.0g14%
Carbohydrates4.3g2%
Fiber2.5g9%
Sugar1.5g3%
Total fat0.39g1%
Saturated fat0.07g0%
Trans fat0g—
Cholesterol0mg0%
Water87g—
MINERALS
Sodium4.0mg0%
Potassium240mg5%
Calcium84mg6%
Iron1.5mg8%
Magnesium34mg8%
Phosphorus37mg3%
Zinc0.39mg4%
Copper0.05mg6%
Manganese0.21mg9%
Selenium0.70µg1%
VITAMINS
Vitamin A64µg7%
Vitamin C18.3mg20%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K15µg13%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.05mg1%
Vitamin B60.04mg2%
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 cup98g
1 tablespoon6.1g
1 teaspoon2g
1 ml0.4g
1 liter408.3g
1 piece10.5g
HEALTH BENEFITS
Why eat it.
- ✓Exceptionally high in protein for a vegetable, supporting muscle growth and repair.
- ✓Rich source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Excellent source of essential minerals like calcium and iron, crucial for bone health and oxygen transport in the blood.
- ✓Contains a good amount of Vitamin A and Vitamin C, which support immune function and skin health.
COOKING TIPS
In the kitchen.
- 1Young, tender pods can be sliced thinly and eaten raw in salads for a crisp, asparagus-like flavor.
- 2For cooking, they are best stir-fried, steamed, or blanched briefly (2-4 minutes) to retain their crunchy texture and bright color.
- 3The frilly edges are excellent at holding onto sauces, making them ideal for curries and stir-fries.
- 4Trim both ends before use. They can be used as a substitute for green beans or snow peas in most recipes.
STORAGE
Keep it fresh.
- Store fresh, unwashed winged beans in a plastic bag in the refrigerator's crisper drawer for up to one week.
- For long-term storage, blanch the beans for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in an airtight container for up to 8 months.
FAQ
Frequently asked questions.
Are winged beans healthy?
Yes, winged beans are highly nutritious, offering an exceptional amount of protein for a vegetable (nearly 7g per 100g). They are also rich in calcium, iron, and vitamins A and C, which support bone health, oxygen transport, and immune function.
How much protein is in winged beans?
Winged beans contain approximately 6.95g of protein per 100g. This is significantly higher than most other green vegetables, making them an excellent plant-based protein source for muscle growth and repair.
Are winged beans good for weight loss?
Yes, they are excellent for weight management because they are low in calories (49 per 100g) and high in dietary fiber. The fiber promotes satiety, helping you feel full longer and reducing the urge to overeat.
Are winged beans keto-friendly?
Yes, with only 4.31g of carbohydrates per 100g, winged beans are considered keto-friendly. They provide essential minerals and fiber without significantly impacting daily carbohydrate limits.
Are winged beans vegan and gluten-free?
Yes, winged beans are a natural plant-based vegetable and are both vegan and gluten-free. They are a safe and nutritious addition to most restrictive diets, including those for celiac disease.
What do winged beans taste like?
Winged beans have a flavor similar to green beans or snap peas but with a slightly sweet, nutty undertone. Their texture is uniquely crunchy due to the four frilly 'wings' that run along the length of the pod.
How do you cook winged beans?
They are most commonly stir-fried, added to curries, or blanched for salads. To maintain their crunch and vibrant color, cook them quickly over high heat or boil them for just 2-3 minutes.
Can you eat winged beans raw?
Yes, young and tender winged beans can be eaten raw in salads, often sliced thinly. However, older pods can become tough and fibrous, so they are generally better enjoyed cooked to improve texture.
How do you store winged beans and how long do they last?
Store fresh winged beans in a breathable bag in the refrigerator's crisper drawer. They are highly perishable and should be consumed within 2 to 3 days to ensure they remain crisp and flavorful.
Do I need to peel winged beans or remove the wings?
No, you do not need to peel them or remove the wings. Simply wash them thoroughly and trim off the stem and the very tip of the pod before slicing them into cross-sections or cooking them whole.
