Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
Winged bean leaves, raw - nutritional information
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Winged bean leaves, raw

🔥 74 Calories
💪 5.8g Protein
⚡ 14.1g Carbohydrates
🥑 1.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Winged bean leaves, raw
Energy density
Moderate
74 kcal per 100g
Macro energy profile
Carb-led
26% Protein · 63% Carbohydrates · 11% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin AVery high in vitamin CVery high in vitamin B1Very high in vitamin B2High in vitamin B3

Nutritional Information

74
kcal/100g
Protein
5.8g
Carbohydrates
14.1g
Fat
1.1g
Glycemic Index:
15

About Winged bean leaves, raw

Winged bean leaves, also known as Psophocarpus tetragonolobus, are the edible foliage of the winged bean plant, which is native to Southeast Asia. This versatile plant is not only valued for its nutritious leaves but also for its beans and pods, making it a staple in various cuisines. The leaves are commonly used in salads, soups, and stir-fries, providing a unique flavor and texture to dishes. Winged beans are particularly appreciated in tropical regions for their ability to thrive in poor soil conditions and are often grown as a sustainable crop. Nutritionally, winged bean leaves are a low-calorie food, providing approximately 74 calories per 100 grams. They are rich in protein, fiber, and essential vitamins and minerals. With a protein content of 5.80 grams per 100 grams, they are an excellent addition to vegetarian and vegan diets. Furthermore, these leaves are low in fat and sodium, making them heart-healthy. Their versatility allows them to be incorporated into a variety of meals, promoting overall health and well-being.

Health Benefits

Rich in vitamins and minerals, supporting overall health.
Helps in muscle building and repair due to high protein content.
Aids in digestion with a good amount of dietary fiber.
Contributes to heart health due to low saturated fat and cholesterol levels.
Supports immune function with antioxidants present in the leaves.
May help regulate blood sugar levels due to low glycemic index.
Promotes healthy skin due to vitamins A and C.
Supports weight management with low calorie content.
Enhances bone health due to micronutrients like calcium.
May improve energy levels due to iron content.

Recommended Food Pairings

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Winged bean leaves with tofu stir-fry - adds protein and texture.
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In salads with citrus dressing - enhances freshness and flavor.
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With rice and beans - complements the protein profile.
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In soups with lemongrass - brings a unique flavor combination.
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Paired with grilled chicken - balances lean protein with greens.

How to Consume

Serving size
Recommended serving size is 100g, or about 1-2 cups of raw leaves.
Frequency
Recommended frequency is 2-3 times per week.
  • •Consume raw in salads to retain nutrients.
  • •Steam lightly to enhance flavor while preserving vitamins.
  • •Add to smoothies for an extra nutrient boost.
  • •Use in stir-fries for a tasty addition to meals.
  • •Incorporate into soups for added nutrition and flavor.

Selection & Storage

How to choose:

  • ✓Select leaves that are vibrant green and free from yellowing.
  • ✓Look for firm, crisp leaves without wilting or browning.
  • ✓Choose smaller leaves for tenderness and better flavor.
  • ✓Avoid leaves with holes or signs of insect damage.
Storage
Store in a cool, dry place or refrigerate at 4°C (39°F) in a sealed container.
Shelf life
Shelf life is approximately 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with allergies to legumes should avoid winged bean leaves.
  • ⚠️Consult a healthcare provider if you have specific dietary concerns.
  • ⚠️Excessive consumption may lead to digestive discomfort.
  • ⚠️Always wash leaves thoroughly to remove any pesticides.

Frequently Asked Questions

How many calories does Winged bean leaves, raw have?

Winged bean leaves, raw contain approximately 74 calories per 100 grams, making them a low-calorie option for those looking to maintain or lose weight while still providing essential nutrients.

Is Winged bean leaves, raw healthy?

Yes, winged bean leaves are very healthy. They are low in calories, high in protein, and rich in vitamins A, C, and iron, making them beneficial for muscle repair, immune support, and overall health.

How should Winged bean leaves, raw be stored?

Winged bean leaves should be stored in a cool, dry place or refrigerated in a sealed container. They can last for about 5-7 days in the refrigerator.

What are the benefits of eating Winged bean leaves, raw?

Eating winged bean leaves can provide numerous benefits, including supporting muscle growth due to their protein content, aiding digestion with fiber, and contributing to heart health with their low fat and cholesterol levels.

How much Winged bean leaves, raw can I eat per day?

A recommended serving of winged bean leaves is about 100 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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