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winged beans immature seeds
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Winged beans, immature seeds, raw

🔥 49 Calories
💪 7g Protein
⚡ 4.3g Carbohydrates
🥑 0.9g Fat

At a glance

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

Category
Vegetables
Winged beans, immature seeds, raw
Energy density
Light
49 kcal per 100g
Macro energy profile
Protein-led
53% Protein · 32% Carbohydrates · 15% Fat
Glycemic profile
Low GI
GI 25 · GL 2
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

49
kcal/100g
Protein
7g
Carbohydrates
4.3g
Fat
0.9g
Glycemic Index:
25

About Winged beans, immature seeds, raw

Winged beans, also known as Psophocarpus tetragonolobus, are a unique leguminous vegetable native to Southeast Asia. These beans are distinguished by their winged appearance and are known for their versatility in various culinary applications. Often used in salads, stir-fries, and soups, they are not only a staple in traditional dishes but also gaining popularity in modern cooking due to their nutritional benefits and ease of preparation. Nutritionally, immature seeds of winged beans are a powerhouse, providing 49 calories per 100 grams, with a notable protein content of 7 grams. They are low in fat and carbohydrates, making them an excellent addition to a balanced diet. Rich in essential vitamins and minerals, they support various bodily functions, including maintaining healthy skin and promoting muscle repair, making them suitable for both vegetarians and health-conscious individuals seeking nutrient-dense foods.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich source of dietary fiber, aiding in digestive health.
Contains essential vitamins and minerals, such as iron and vitamin B12.
Low in calories, making them an excellent food for weight management.
Helps maintain healthy blood sugar levels due to low glycemic index.
Supports heart health with low saturated fat and cholesterol.
Enhances immune function due to high antioxidant properties.
Promotes healthy skin and hair with essential amino acids.
May improve bone health with adequate mineral content.
Supports energy production through the presence of B vitamins.

Recommended Food Pairings

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Winged beans with quinoa - provides a complete protein profile.
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Stir-fried with tofu - enhances protein intake and adds plant-based fats.
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Mixed in salads with citrus - balances flavors and boosts vitamin C intake.
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Cooked in curries with coconut milk - adds creaminess and depth of flavor.
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Blended into smoothies - for a nutrient-rich drink with added texture.

How to Consume

Serving size
Recommended serving is 100g, approximately 1/2 cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam or blanch before adding to salads for a tender texture.
  • •Sauté with garlic and spices for flavorful side dishes.
  • •Incorporate into soups for added nutrition and flavor.
  • •Use in stir-fries for a crunchy texture and vibrant color.
  • •Add to grain bowls for a nutritious and filling meal.

Selection & Storage

How to choose:

  • ✓Select beans that are firm and have a vibrant green color.
  • ✓Avoid beans with yellowing or wilting leaves.
  • ✓Check for any blemishes or signs of spoilage.
  • ✓Choose smaller, immature seeds for better tenderness.
Storage
Store in a cool, dry place away from direct sunlight, ideally at 10-15°C and low humidity.
Shelf life
Lasts 5-7 days refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should consult a healthcare provider.
  • ⚠️May cause digestive discomfort in some individuals if consumed in excess.
  • ⚠️Excessive consumption may lead to gastrointestinal issues due to high fiber content.

Frequently Asked Questions

How many calories does Winged beans, immature seeds, raw have?

Winged beans, immature seeds, raw contain approximately 49 calories per 100 grams, making them a low-calorie food option ideal for weight management.

Is Winged beans, immature seeds, raw healthy?

Yes, they are considered healthy due to their high protein and fiber content, low fat, and rich supply of essential nutrients, contributing positively to overall health.

How should Winged beans, immature seeds, raw be stored?

To maintain freshness, store winged beans in a cool, dry place and refrigerate them for up to 5-7 days. They can also be frozen for up to 3 months.

What are the benefits of eating Winged beans, immature seeds, raw?

Eating winged beans supports muscle growth, aids digestion, and provides essential vitamins and minerals while being low in calories and fat, making them a nutritious addition to meals.

How much Winged beans, immature seeds, raw can I eat per day?

A recommended portion is around 100 grams per day, allowing for balanced intake within a varied diet without excessive fiber intake.

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