scored 74/100
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.
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 74.
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.
Contains all nine essential amino acids at meaningful quantities, enabling protein synthesis and muscle protein turnover essential for preserving lean mass with aging
Folate (66 mcg per 100g) is a critical methyl donor required for DNA synthesis, repair, and epigenetic regulation—processes deteriorating with age
Potassium (223 mg) counteracts sodium's vasoconstrictive effects, supporting endothelial function and blood pressure regulation independent of sodium restriction
Traditional use supported by preliminary studies indicating polyphenols and resistant starch fractions may enhance insulin sensitivity and reduce postprandial glycemia
Contains 1.5 mg non-heme iron per 100g with concurrent vitamin C (18.3 mg) for enhanced absorption, supporting hemoglobin synthesis and aerobic capacity
High protein and moderate carbohydrate content provides sustained energy for afternoon activities; moderate potassium aids circadian mineral balance when consumed with meals
Breaks a fast
Can be consumed anytime as part of balanced meals; no time-restricted compounds identified
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.
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.
Winged Bean scores 74/100 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.
Not particularly. A 85 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, winged bean is highest in Vitamin C (~17% DV), Folate (~14% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients winged bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.