Winged Bean (Mature Seeds), Cooked, Without Salt
Winged beans, particularly when prepared from mature seeds, offer a nutritious and versatile addition to your meals. Cooked without added salt, these beans retain their natural flavors while providing a host of essential nutrients. Below is a detailed breakdown of their nutritional profile:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 147 kcal |
| Protein | 10.62 g |
| Fat | 5.84 g |
| Saturated Fat | 0.825 g |
| Carbohydrates | 14.94 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Calcium | 142 mg |
| Iron | 4.33 mg |
| Magnesium | 54 mg |
| Phosphorus | 153 mg |
| Potassium | 280 mg |
| Sodium | 13 mg |
| Zinc | 1.44 mg |
| Copper | 0.773 mcg |
| Manganese | 1.199 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.295 mg |
| Riboflavin (B2) | 0.129 mg |
| Niacin (B3) | 0.83 mg |
| Vitamin B6 | 0.047 mg |
| Folate (B9) | 10 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Health Benefits:
Winged beans, known for their high protein content, make an excellent choice for those looking to increase their intake of plant-based protein. They are particularly beneficial for muscle growth and repair, as well as overall body function. Additionally, their healthy fat profile, rich in unsaturated fats, supports heart health.
This legume is also a good source of important minerals like calcium, iron, magnesium, and potassium, which are essential for maintaining bone health, oxygen transport, nerve function, and muscle function. With a moderate amount of phosphorus, it also supports the formation of healthy cells and tissues.
Though this preparation has a relatively low fiber content, the bean offers a wealth of other vitamins and minerals, such as B vitamins (thiamine, riboflavin, and niacin), which support energy metabolism and help in the maintenance of skin, hair, and eyes.
Dietary Preferences:
Winged beans are naturally free from gluten, dairy, and added sugars, making them suitable for a variety of dietary preferences. They are an excellent addition to vegan, vegetarian, and gluten-free diets, providing both essential amino acids and minerals. Since they are low in sodium, they are also a healthy option for those monitoring their salt intake.
Conclusion:
Incorporating cooked winged beans into your meals is a great way to add a nutritious, plant-based protein source that contributes to overall health. Whether you are preparing a hearty salad, a savory stew, or a protein-packed side dish, these beans can enhance your dishes with both flavor and nourishment.
