Winged beans (mature seeds, raw) nutrition facts

Psophocarpus tetragonolobus

100 grams of winged beans, mature seeds, raw contain 409 calories, 30 g of protein, 42 g of carbohydrates and 16 g of fat. It is an excellent source of copper (320% DV), manganese (162% DV), dietary fiber (93% DV) and thiamin (B1) (86% DV). It is high in fiber.

Nutrition Facts
Calories409
% Daily Value*
Total fat 16.3 g21%
Saturated fat 2.3 g12%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 38 mg2%
Total carbohydrate 41.7 g15%
Dietary fiber 25.9 g93%
Protein 29.6 g59%
Vitamin D 0 µg0%
Calcium 440 mg34%
Iron 13.4 mg74%
Potassium 977 mg21%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 27%Carbs 39%Fat 34%
409calories
29.6 gprotein
41.7 gcarbs
16.3 gfat

Values shown for 100 g.

Rich in

  • Copper320%
  • Manganese162%
  • Dietary fiber93%
  • Thiamin (B1)86%
  • Iron74%
  • Protein59%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)1.03 mg86%
Riboflavin (B2)0.45 mg35%
Niacin (B3)3.09 mg19%
Pantothenic acid (B5)0.8 mg16%
Vitamin B60.18 mg10%
Folate45 µg11%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium440 mg34%
Iron13.4 mg74%
Potassium977 mg21%
Magnesium179 mg43%
Phosphorus451 mg36%
Zinc4.48 mg41%
Copper2.88 mg320%
Manganese3.72 mg162%
Selenium8.2 µg15%

Fats

NutrientAmount% DV
Saturated fat2.3 g12%
Trans fat0 g-
Monounsaturated fat6.01 g-
Polyunsaturated fat4.33 g-

Other

NutrientAmount% DV
Water8.34 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other legumes and legume products

Per 100 gWinged beans (mature seeds, raw)Category averageDifference
Calories409202+103%
Protein29.6 g13.8 g+115%
Total carbohydrate41.7 g21.8 g+91%
Total fat16.3 g7.65 g+113%
Dietary fiber25.9 g6.56 g+295%
Sodium38 mg271 mg-86%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174283. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.