Winged beans (mature seeds, raw) nutrition facts
Per 1 cup · 182 g
of a 2,000 cal day
- Protein54g27% of calories
- Carbs76g39% of calories
- Fat30g34% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Winged beans (mature seeds, raw) (1 cup, 182 g) has 744 calories, with 54 g of protein, 76 g of carbohydrates and 30 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (108% DV), dietary fiber (168% DV) and thiamine (156% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein108%
- Dietary fiber168%
- Thiamine156%
- Riboflavin (B2)63%
- Niacin35%
- Vitamin B625%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Saturated fat21%
Vitamins & minerals
Amounts for 1 cup (182 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 2 mg | 156% |
| Riboflavin (B2) | 1 mg | 63% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 82 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 801 mg | 80% |
| Iron | 24 mg | 306% |
| Potassium | 1,778 mg | 38% |
| Magnesium | 326 mg | 78% |
| Phosphorus | 821 mg | 117% |
| Zinc | 8 mg | 74% |
| Copper | 5 mg | 582% |
| Manganese | 7 mg | 294% |
| Selenium | 15 μg | 27% |
Full breakdown · 28 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 6 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 3 g | — |
| Leucine | 5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 4 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Winged beans (mature seeds, raw)409
- Winged bean tuber (raw)148
- Winged beans (mature seeds, cooked, boiled, unsalted)147
- Winged bean leaves (raw)74
- Winged beans (immature seeds, raw)49
- Winged beans (immature seeds, cooked, boiled, drained, unsalted)38
- Winged beans (immature seeds, cooked, boiled, drained, salted)37
Similar foods
- 22 cal
Winged beans (immature seeds, raw)1 cup slices−722 cal - 24 calWinged beans (immature seeds, cooked, boiled, drained, unsalted)1 cup−720 cal
- 74 calWinged bean leaves (raw)100 grams−670 cal
- 148 calWinged bean tuber (raw)100 grams−596 cal
- 23 calWinged beans (immature seeds, cooked, boiled, drained, salted)1 cup−721 cal
- 253 calWinged beans (mature seeds, cooked, boiled, unsalted)1 cup−491 cal
Burning 744 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 141minWalking (3.5 mph)
- 89minCycling (moderate)
- 62minRunning (6 mph)
- 105minSwimming laps
Common questions
How many calories are in Winged beans (mature seeds, raw)?
One serving of Winged beans (mature seeds, raw) (1 cup) has 744 calories, which works out to 409 calories per 100 g. That is about 37% of a 2,000-calorie day.
Are Winged beans (mature seeds, raw) high in protein?
It provides a solid 54 g of protein per serving (108% of the 50 g daily value), but protein supplies only 27% 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.
Are Winged beans (mature seeds, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 39% 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 beans (mature seeds, raw)?
69 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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