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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
raw winged beans is a versatile ingredient found in cuisines around the world. With 49 calories per 100g and 6.95 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →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.
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.
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.