scored 86/100
Hyacinth bean is a legume vegetable with a mild flavor profile, rich in fiber and potassium while remaining low in calories. It provides plant-based protein and essential micronutrients supporting cardiovascular and digestive health.
5.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.
Hyacinth bean (Lablab purpureus), also known as lablab bean or dolichos bean, is a tropical legume cultivated across Africa, Asia, and the Caribbean for millennia. It occupies a unique nutritional niche as a low-calorie legume (46 kcal/100g) with exceptional fiber content (3.3g per 100g) relative to its weight, making it particularly valuable for metabolic health and satiety. The bean provides meaningful amounts of potassium (252mg), supporting cardiovascular function and blood pressure regulation—critical factors in longevity research. Its folate content (62mcg) contributes to one-carbon metabolism and homocysteine regulation, processes linked to cognitive function and vascular health. The presence of choline (19.1mg) further supports neurological health and methylation pathways. Unlike mature dried beans, the immature pod form has a digestibility advantage due to lower oligosaccharide content, reducing fermentation-related bloating. The combination of moderate protein (2.1g), high fiber, and low glycemic impact makes hyacinth bean an excellent choice for blood sugar management and sustained energy. Traditional use in Ayurvedic and African medicine aligns with emerging research on legume consumption and longevity markers, though human clinical trials remain limited.
Potassium promotes vasodilation and reduces sodium-induced blood pressure elevation, while soluble fiber reduces LDL cholesterol absorption and improves endothelial function
High fiber content (3.3g/100g) acts as prebiotic fuel for beneficial bacteria, particularly Faecalibacterium and Roseburia species that produce short-chain fatty acids
Folate (62mcg) serves as critical cofactor for methylenetetrahydrofolate reductase, reducing homocysteine levels linked to atherosclerosis and cognitive decline
Low glycemic index combined with resistant starch and fiber slows glucose absorption, reducing postprandial insulin spikes and supporting metabolic flexibility
High fiber and protein density relative to calories increases gut stretch receptor signaling and cholecystokinin release, extending satiation duration
Hyacinth bean's high fiber and moderate protein content provides sustained energy and stable blood sugar throughout the afternoon while supporting postprandial lipid management. Midday consumption allows 12+ hours for complete digestion before sleep, minimizing potential fermentation-related discomfort.
Breaks a fast
Can be consumed at dinner in smaller portions (50-75g) if paired with easily digestible proteins; not recommended as breakfast sole component due to fiber-related satiety
Per 100 g of the default form. Bars show how much higher or lower hyacinth-bean is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Hyacinth-Bean is classified as a legume. Hyacinth bean is a legume vegetable with a mild flavor profile, rich in fiber and potassium while remaining low in calories.
Hyacinth-Bean scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Vitamin K, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 90 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
It's a moderate source of fiber. A 90 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
In a 90 g serving, hyacinth-bean is highest in Folate (~14% DV), Vitamin K (~14% DV), Vitamin C (~13% DV).
Sometimes — it depends on your daily carb budget. A 90 g serving has about 5.3 g of net carbs (8.3 g total minus 3 g fiber).
Best in the midday. Hyacinth bean's high fiber and moderate protein content provides sustained energy and stable blood sugar throughout the afternoon while supporting postprandial lipid management. Midday consumption allows 12+ hours for complete digestion before sleep, minimizing potential fermentation-related discomfort.
A typical serving is around 90 g (~41 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating hyacinth-bean alongside several other legume sources.
Hyacinth-Bean pairs nicely with: Pair with vitamin C-rich foods (tomatoes, peppers, citrus) to enhance non-heme iron bioavailability from the bean's iron content through reduction of ferric to ferrous form; Combine with turmeric and black pepper to increase curcumin absorption and add anti-inflammatory compounds that synergize with hyacinth bean's fiber benefits; Serve with whole grains (brown rice, millet) to create a complete amino acid profile and enhance sustained energy release through complementary carbohydrate-protein timing; Pair with leafy greens (spinach, mustard greens) to increase folate density and add polyphenols that protect against oxidative stress in the digestive tract.
Encyclopedia entries that supply the same signature nutrients hyacinth-bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients hyacinth-beancontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.