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Winged bean tuber (raw)
Nuts, Seeds & Legumes

Winged bean tuber (raw) nutrition facts

Per 100 grams · 100 g

Calories
148
7%
of a 2,000 cal day
  • Protein
    12g
    28% of calories
  • Carbs
    28g
    67% of calories
  • Fat
    0.9g
    5% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Winged bean tuber (raw) (100 grams, 100 g) has 148 calories, with 12 g of protein, 28 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (23% DV), thiamine (32% DV) and iron (25% DV).

Per 100 g
148cal
low energy density
Protein per 100 cal
7.8g
Net carbs
28g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein23%
  • Thiamine32%
  • Iron25%
  • Copper154%
  • Manganese23%

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Niacin10%
  • Potassium12%
  • Zinc13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 100 grams (100 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Thiamine0.4 mg
32%
Riboflavin (B2)0.1 mg
11%
Niacin2 mg
10%
Vitamin B60.1 mg
6%
Folate (B9)19 μg
5%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium30 mg
3%
Iron2 mg
25%
Potassium586 mg
12%
Magnesium24 mg
6%
Phosphorus45 mg
6%
Zinc1 mg
13%
Copper1 mg
154%
Manganese1 mg
23%
Selenium1 μg
1%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Arginine0.4 g—
Aspartic acid2 g—
Cystine0.2 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.2 g—
Isoleucine0.4 g—
Leucine1 g—
Lysine1 g—
Methionine0.1 g—
Monounsaturated fats0.2 g—
Phenylalanine0.5 g—
Polyunsaturated fats0.2 g—
Proline1 g—
Retinol0 μg—
Serine0.5 g—
Threonine0.5 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine0.4 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 148 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 28min
    Walking (3.5 mph)
  • 18min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 21min
    Swimming laps

Common questions

How many calories are in Winged bean tuber (raw)?

One serving of Winged bean tuber (raw) (100 grams) has 148 calories, which works out to 148 calories per 100 g. That is about 7.4% of a 2,000-calorie day.

Is Winged bean tuber (raw) high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Winged bean tuber (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Winged bean tuber (raw)?

35 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

Recipes with winged bean tuber

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