Winged Bean
Winged bean is a tropical legume pod rich in plant-based protein and micronutrients, offering exceptional nutritional density at only 49 calories per 100g. Its unique nutrient profile makes it a valuable addition to plant-forward diets for sustained energy and micronutrient intake.
Variants (3)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C15.6 mg17% DV
- Folate56.1 mcg14% DV
- Thiamin0.12 mg10% DV
- Riboflavin0.09 mg7% DV
- Niacin0.77 mg5% DV
- Vitamin B60.05 mg3% DV
- Manganese0.19 mg8% DV
- Iron1.3 mg7% DV
- Magnesium28.9 mg7% DV
- Calcium71.4 mg5% DV
- Copper0.04 mg5% DV
- Potassium189.5 mg4% DV
- Zinc0.33 mg3% DV
- Phosphorus31.4 mg3% DV
- Selenium1.3 mcg2% DV
- Sodium3.4 mg<1% DV
- Monounsaturated Fat0.21 g
- Saturated Fat0.20 g
- Polyunsaturated Fat0.16 g
- Polyphenols~128 mg
Score · 73/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C20% DV
- Folate17% DV
- Thiamin12% DV
- Manganese10% DV
- Iron8% DV
Overview
Native to Southeast Asia and parts of Africa, winged bean (Psophocarpus tetragonolobus) has been cultivated for centuries as a nutritionally complete vegetable. Often called 'asparagus pea,' its four-ridged pods are edible at multiple growth stages. With nearly 7g of protein per 100g—unusually high for a vegetable—winged bean provides a complete amino acid profile comparable to legumes, making it particularly valuable for plant-based eaters. The bean is rich in folate (66 mcg), supporting one-carbon metabolism critical for cellular health and DNA synthesis. Its potassium content (223 mg) contributes to cardiovascular function and blood pressure regulation. The negligible sodium and low caloric density make winged bean ideal for weight management and metabolic health. Traditional Southeast Asian medicine has used winged bean tubers for blood sugar management, with emerging research supporting anti-glycemic properties. Beyond the pod, the plant's tubers are nutrient-dense root vegetables consumed in several Asian cuisines. For longevity-focused diets, winged bean represents an underutilized source of plant protein and micronutrients with minimal environmental impact compared to animal proteins.
Health Benefits (5)
- Complete plant protein source supporting muscle maintenance and synthesisstrongContains all nine essential amino acids at meaningful quantities, enabling protein synthesis and muscle protein turnover essential for preserving lean mass with aging
- Supports cellular DNA methylation and longevity pathways through folatestrongFolate (66 mcg per 100g) is a critical methyl donor required for DNA synthesis, repair, and epigenetic regulation—processes deteriorating with age
- Cardiovascular health support through potassium contentmoderatePotassium (223 mg) counteracts sodium's vasoconstrictive effects, supporting endothelial function and blood pressure regulation independent of sodium restriction
- Blood glucose regulation and insulin sensitivityemergingTraditional use supported by preliminary studies indicating polyphenols and resistant starch fractions may enhance insulin sensitivity and reduce postprandial glycemia
- Iron bioavailability enhancement for oxygen transportmoderateContains 1.5 mg non-heme iron per 100g with concurrent vitamin C (18.3 mg) for enhanced absorption, supporting hemoglobin synthesis and aerobic capacity
Food Pairings
- ·Pair with citrus (lemon, lime) or tomato-based dishes because vitamin C enhances non-heme iron absorption by 3-4 fold
- ·Combine with healthy fats (olive oil, sesame oil, avocado) because fat-soluble nutrient absorption and increased satiety complement the high protein content
- ·Serve alongside calcium-rich foods (leafy greens, tahini) because winged bean's phosphorus (37 mg) requires balanced calcium intake for mineral homeostasis
- ·Pair with fermented foods (miso, tempeh, kimchi) because complementary amino acid profiles create complete proteins with enhanced microbiome diversity
Practical Tips
- ·Select young, tender pods (4-5 inches long) for optimal texture and nutrient density; older pods become fibrous despite the USDA listing 0g fiber
- ·Store fresh winged beans in refrigerator crisper for up to 5 days; freeze blanched pods for long-term storage of 6+ months
- ·Lightly steam or stir-fry for 3-5 minutes to preserve heat-sensitive vitamin C and folate while maintaining protein structure
- ·If using dried tubers, soak 6-8 hours and simmer 45-60 minutes to reduce anti-nutrients and improve mineral bioavailability
- ·Source from Asian markets or specialty produce for freshest quality; winged bean availability is limited in conventional Western supermarkets
Optimal Timing
High protein and moderate carbohydrate content provides sustained energy for afternoon activities; moderate potassium aids circadian mineral balance when consumed with meals
Can be consumed anytime as part of balanced meals; no time-restricted compounds identified
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower winged bean is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about winged bean
What is winged bean?
Winged Bean is classified as a vegetable. Winged bean is a tropical legume pod rich in plant-based protein and micronutrients, offering exceptional nutritional density at only 49 calories per 100g.
Is winged bean healthy?
Winged Bean scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Folate, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is winged bean high in protein?
Not particularly. A 85 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
Is winged bean high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in winged bean?
In a 85 g serving, winged bean is highest in Vitamin C (~17% DV), Folate (~14% DV).
Is winged bean keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.7 g of net carbs (3.7 g total minus 0 g fiber).
When is the best time to eat winged bean?
Best in the midday. High protein and moderate carbohydrate content provides sustained energy for afternoon activities; moderate potassium aids circadian mineral balance when consumed with meals
How much winged bean should I eat?
A typical serving is around 85 g (~42 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 winged bean alongside several other vegetable sources.
What pairs well with winged bean?
Winged Bean pairs nicely with: Pair with citrus (lemon, lime) or tomato-based dishes because vitamin C enhances non-heme iron absorption by 3-4 fold; Combine with healthy fats (olive oil, sesame oil, avocado) because fat-soluble nutrient absorption and increased satiety complement the high protein content; Serve alongside calcium-rich foods (leafy greens, tahini) because winged bean's phosphorus (37 mg) requires balanced calcium intake for mineral homeostasis; Pair with fermented foods (miso, tempeh, kimchi) because complementary amino acid profiles create complete proteins with enhanced microbiome diversity.
Supplements that mirror Winged Bean's nutrient profile
Encyclopedia entries that supply the same signature nutrients winged bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Winged Bean
These are the nutrients winged 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.