Winged Bean Immature Seeds (Cooked, Dried, with Salt) – Nutritional Profile
Winged beans, specifically their immature seeds, are a nutritious and versatile legume often used in various culinary applications. When cooked, dried, and salted, they offer a rich profile of essential nutrients, making them a valuable addition to a balanced diet. Here’s a closer look at the key components of winged bean immature seeds:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 37 kcal |
| Protein | 5.31 g |
| Fat | 0.66 g |
| Saturated Fat | 0.101 g |
| Carbohydrates | 3.21 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 61 mg |
| Iron | 1.09 mg |
| Magnesium | 30 mg |
| Phosphorus | 25 mg |
| Potassium | 274 mg |
| Sodium | 240 mg |
| Zinc | 0.28 mg |
| Copper | 0.037 mg |
| Manganese | 0.158 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 9.8 mg |
| Thiamin (B1) | 0.086 mg |
| Riboflavin (B2) | 0.072 mg |
| Niacin (B3) | 0.652 mg |
| Vitamin B6 | 0.082 mg |
| Folate (B9) | 35 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Winged bean seeds, when cooked, dried, and salted, are generally safe for most individuals but may cause reactions in those sensitive to legumes or certain plant-based foods. It’s essential to be mindful of any potential allergies to legumes, as cross-contamination may occur in some processing environments. Always check for specific labeling regarding allergens, particularly if you’re consuming commercially prepared products.
Dietary Preferences
- Vegan: Yes, winged bean seeds are plant-based, making them suitable for vegan diets.
- Vegetarian: Yes, suitable for vegetarians.
- Gluten-Free: Yes, winged beans are naturally gluten-free.
- Low-Fat: Yes, with only 0.66 grams of total fat per 100g, they are considered a low-fat food.
- Low-Carb: Yes, with only 3.21 grams of carbohydrates per 100g, winged beans fit within a low-carb diet.
- High in Protein: Yes, with 5.31 grams of protein per 100g, they are an excellent plant-based source of protein.
- Rich in Micronutrients: High in essential vitamins and minerals, such as Vitamin C, Calcium, Iron, and Magnesium.
Nutritional Benefits
- Protein-Rich: With over 5 grams of protein per 100 grams, winged bean seeds are an excellent source of plant-based protein, which is vital for muscle repair, growth, and immune function.
- High in Potassium: Containing 274 mg of potassium, these seeds contribute to maintaining healthy blood pressure levels and optimal muscle function.
- Vitamins and Minerals: The seeds are rich in Vitamin C (9.8 mg) and folate (35 mcg), essential for skin health and the prevention of neural tube defects in pregnant women.
- Mineral Content: Winged beans are a good source of calcium (61 mg), which supports bone health, and iron (1.09 mg), which is important for red blood cell production.
- Low in Calories: At just 37 kcal per 100g, winged beans provide a nutrient-dense option without adding many calories, making them a great choice for weight management.
Culinary Tips and Uses
Winged bean seeds can be incorporated into a wide range of dishes, adding both texture and nutritional value. Some ways to enjoy them include:
- Stir-Fries: Add winged beans to stir-fries for a crunchy, protein-packed ingredient that complements vegetables and meats.
- Salads: Toss cooked winged bean seeds into salads for added protein and minerals.
- Soups and Stews: These beans are excellent in soups and stews, providing a hearty addition to plant-based or meat-based broths.
- Snacks: Season and roast the seeds for a healthy, crunchy snack that is rich in protein and low in calories.
Conclusion
Winged bean immature seeds, when cooked, dried, and salted, offer a wonderful combination of protein, minerals, and vitamins, making them a versatile and nutritious addition to any diet. They are suitable for a variety of dietary preferences, including vegan, vegetarian, and gluten-free diets. Whether you enjoy them in a savory dish or as a standalone snack, these seeds provide an array of health benefits, including muscle support, bone health, and improved energy levels.
By incorporating winged bean seeds into your meals, you not only diversify your protein sources but also take advantage of their impressive micronutrient profile. Theyβre a great example of how plant-based foods can offer substantial health benefits without sacrificing flavor or convenience.
