Winged Beans (Mature Seeds, Raw) – Nutritional Overview
Winged beans, also known as Psophocarpus tetragonolobus, are a versatile legume that provides a significant nutrient boost to various dishes. When consumed in their mature, raw seed form, they offer a unique combination of macronutrients and micronutrients, making them an excellent addition to a well-balanced diet. Here’s a detailed breakdown of the nutritional profile of winged beans, ideal for those looking to incorporate plant-based protein into their meals.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 409 kcal |
| Protein | 29.65 g |
| Total Fat | 16.32 g |
| Saturated Fat | 2.30 g |
| Carbohydrates | 41.71 g |
| Dietary Fiber | 25.90 g |
| Sugars | 0.00 g |
| Calcium | 440 mg |
| Iron | 13.44 mg |
| Magnesium | 179 mg |
| Phosphorus | 451 mg |
| Potassium | 977 mg |
| Sodium | 38 mg |
| Zinc | 4.48 mg |
| Copper | 2.88 mcg |
| Manganese | 3.72 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 0.00 mg |
| Thiamin (Vitamin B1) | 1.03 mg |
| Riboflavin (Vitamin B2) | 0.45 mg |
| Niacin (Vitamin B3) | 3.09 mg |
| Vitamin B6 | 0.175 mg |
| Folate (Vitamin B9) | 45 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 0.00 mg |
| Vitamin D2 | 0.00 mcg |
Allergen Information:
Winged beans are legumes, so they may contain proteins that can trigger allergic reactions in individuals who are sensitive to other beans or legumes. Always check for potential allergies to legumes before incorporating winged beans into your diet, especially for those with sensitivities to soy or peanuts.
Dietary Preferences:
- Vegan-Friendly: Winged beans are naturally plant-based and suitable for vegan and vegetarian diets.
- Gluten-Free: These beans are inherently gluten-free, making them a great option for those with gluten sensitivities or celiac disease.
- High in Protein: The mature seeds of winged beans provide a high protein content, making them an excellent choice for plant-based protein sources.
- High in Fiber: With nearly 26 grams of fiber per 100g, winged beans are an excellent choice for promoting digestive health and keeping you feeling full longer.
Health Benefits:
- Rich in Protein: Winged beans are an excellent source of plant-based protein, offering nearly 30g per 100g. This makes them a great choice for vegetarians, vegans, or anyone looking to reduce their meat consumption.
- High in Essential Minerals: These beans are packed with essential minerals such as iron, magnesium, potassium, and calcium, supporting everything from bone health to blood circulation.
- Dietary Fiber: Winged beans are rich in fiber, which aids digestion, supports gut health, and can contribute to lower cholesterol levels.
- Low in Sugars: These beans contain no sugar, making them a good choice for those managing blood sugar levels or following a low-sugar diet.
Cooking Tips:
Winged beans can be used in a variety of dishes. While they are typically cooked before consumption, their mature seeds can be soaked and then cooked in soups, stews, or salads. You can also grind them into flour for use in baking or other culinary creations. Their mild flavor pairs well with a wide array of spices and other vegetables, allowing for versatility in cooking.
Conclusion:
Winged beans are a highly nutritious legume that can be an invaluable part of a plant-based or balanced diet. With their impressive protein content, fiber, and essential minerals, they offer numerous health benefits while being low in sugar. Whether you’re looking to increase your intake of plant-based proteins or simply enjoy a wholesome, nutrient-dense food, winged beans are a great choice to explore in your culinary adventures.
