81
Vegetable
Winged Bean Tuber
81/ 100
Winged bean tuber is a starchy root vegetable rich in plant-based protein (11.6g per 100g) and essential minerals, particularly potassium and iron, making it a nutrient-dense staple for sustained energy and cardiovascular health.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
126/ 2000 kcal day
🥩Protein9.9 g20% DV
🍞Carbs23.9 g9% DV
🥑Fat0.8 g<1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Thiamin0.32 mg27% DV
- Riboflavin0.13 mg10% DV
- Niacin1.4 mg9% DV
- Vitamin B60.10 mg6% DV
- Folate16.1 mcg4% DV
Minerals
- Copper1.2 mg131% DV
- Manganese0.45 mg20% DV
- Zinc1.2 mg11% DV
- Potassium498.1 mg11% DV
- Iron1.7 mg9% DV
- Magnesium20.4 mg5% DV
- Phosphorus38.3 mg3% DV
- Calcium25.5 mg2% DV
- Sodium29.8 mg1% DV
- Selenium0.59 mcg1% DV
Other
- Monounsaturated Fat0.20 g
- Saturated Fat0.19 g
- Polyunsaturated Fat0.15 g
Source: USDA FDC · 170070
Score · 81/100
Nutrient Density31.7 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality11.1 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content5.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact8.5 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Copper154% DV
- Thiamin32% DV
- Manganese23% DV
- Zinc13% DV
- Potassium13% DV
Overview
The winged bean (Psophocarpus tetragonolobus) is a tropical legume native to Southeast Asia and Papua New Guinea, valued for both its pods and underground tubers. The tuber is a superior plant-based protein source compared to most root vegetables, containing nearly 12g of protein per 100g alongside complex carbohydrates. Its mineral profile is particularly noteworthy: the 586mg of potassium per serving supports blood pressure regulation and cardiovascular function, while the 2.0mg of iron (bioavailable due to plant proteins) aids oxygen transport and energy metabolism. The tuber contains modest levels of zinc and copper, cofactors in antioxidant enzyme systems critical for aging-related inflammation control. With minimal fat and a low glycemic profile relative to its carbohydrate content, winged bean tubers support stable blood glucose—a key longevity marker. The tuber is traditionally consumed boiled or steamed in Southeast Asian cuisines and represents an underutilized plant protein option for vegetarian and vegan longevity-focused diets. Its cultivation sustainability and nutrient density make it increasingly relevant for plant-forward nutrition strategies.
Health Benefits (5)
- Enhanced muscle maintenance and protein synthesisstrongHigh plant-based protein content (11.6g/100g) with complete amino acid profile supports muscle fiber preservation, particularly important for preventing sarcopenia in aging
- Cardiovascular health through potassium-rich mineral profilestrongElevated potassium (586mg) promotes vasodilation and sodium-potassium pump function, reducing hypertension risk and supporting endothelial function
- Iron bioavailability for oxygen transport and mitochondrial functionmoderatePlant-based iron (2.0mg) is enhanced by the tuber's protein matrix and natural vitamin C interactions, supporting hemoglobin synthesis and ATP production
- Blood glucose stability and metabolic healthmoderateComplex carbohydrates combined with protein content create a favorable macronutrient ratio that slows gastric emptying and prevents glycemic spikes
- Copper and zinc-dependent antioxidant defensemoderateZinc (1.39mg) and copper (1.386mg) serve as cofactors for superoxide dismutase and other antioxidant enzymes that combat age-related oxidative stress
Food Pairings
- ·Pair with dark leafy greens (spinach, kale) because the vitamin C in greens enhances non-heme iron absorption from the tuber's plant-based iron
- ·Combine with orange vegetables (carrots, sweet potato) because carotenoids and tuber's copper work synergistically in collagen synthesis and vascular health
- ·Serve with legumes (lentils, chickpeas) because the complementary amino acid profiles create a complete plant protein for optimal muscle maintenance
- ·Add to broths with bone or vegetable stock because the minerals and proteins create a nutrient-dense liquid that supports joint and gut health
Practical Tips
- ·Select firm tubers without soft spots or sprouting; store in a cool, dark, well-ventilated place (not refrigerated) for up to 2-3 weeks to preserve nutritional integrity
- ·Boil or steam for 15-20 minutes until tender; avoid prolonged cooking that may leach water-soluble minerals like potassium
- ·Peel after cooking rather than before to minimize nutrient loss through the skin where mineral density is highest
- ·Incorporate into soups, curries, or grain bowls rather than consuming alone to enhance mineral bioavailability through fat-soluble pairing with healthy oils
- ·Purchase from Asian markets or specialty grocers where turnover is faster, ensuring fresher tubers with higher micronutrient retention
Optimal Timing
☀️
midday
Best with food
The tuber's balanced protein-carbohydrate ratio and mineral density make it ideal for midday consumption when sustained energy and satiety support afternoon productivity without sleep disruption from complex carbohydrates
Avoid
- · late evening (within 3 hours of sleep) as the carbohydrate load may delay melatonin secretion
Well-suited for post-workout recovery due to protein and carbohydrate synergy, though not optimal during intermittent fasting windows due to carbohydrate content
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow winged bean tuber stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower winged bean tuber is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#130 of 138
148kcalvs51.2kcal avg
+189% above category average
Protein#3 of 138
11.6gvs2.5g avg
+362% above category average
Fiber#109 of 138
0gvs2.9g avg
-100% below category average
Copper#2 of 122
1.4mgvs0.2mg avg
+622% above category average
Thiamin#4 of 116
0.4mgvs0.1mg avg
+289% above category average
Manganese#30 of 124
0.5mgvs0.6mg avg
-5% below category average
Zinc#8 of 121
1.4mgvs0.6mg avg
+126% above category average
Common questions
What people ask about winged bean tuber
What is winged bean tuber?
Winged Bean Tuber is classified as a vegetable. Winged bean tuber is a starchy root vegetable rich in plant-based protein (11.6g per 100g) and essential minerals, particularly potassium and iron, making it a nutrient-dense staple for sustained energy and cardiovascular health.
Is winged bean tuber healthy?
Winged Bean Tuber scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Copper, Thiamin, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is winged bean tuber high in protein?
Moderately — it contributes meaningful protein. A 85 g serving provides about 9.9 g of protein (~20% of the 50 g daily value).
Is winged bean tuber 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 tuber?
In a 85 g serving, winged bean tuber is highest in Copper (~131% DV), Thiamin (~27% DV), Manganese (~20% DV), Potassium (~11% DV), Zinc (~11% DV).
Is winged bean tuber keto-friendly?
Not really. A 85 g serving has about 23.9 g of net carbs (23.9 g total minus 0 g fiber).
When is the best time to eat winged bean tuber?
Best in the midday. The tuber's balanced protein-carbohydrate ratio and mineral density make it ideal for midday consumption when sustained energy and satiety support afternoon productivity without sleep disruption from complex carbohydrates
How much winged bean tuber should I eat?
A typical serving is around 85 g (~126 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 tuber alongside several other vegetable sources.
What pairs well with winged bean tuber?
Winged Bean Tuber pairs nicely with: Pair with dark leafy greens (spinach, kale) because the vitamin C in greens enhances non-heme iron absorption from the tuber's plant-based iron; Combine with orange vegetables (carrots, sweet potato) because carotenoids and tuber's copper work synergistically in collagen synthesis and vascular health; Serve with legumes (lentils, chickpeas) because the complementary amino acid profiles create a complete plant protein for optimal muscle maintenance; Add to broths with bone or vegetable stock because the minerals and proteins create a nutrient-dense liquid that supports joint and gut health.
Related supplements
Supplements that mirror Winged Bean Tuber's nutrient profile
Encyclopedia entries that supply the same signature nutrients winged bean tuber contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Winged Bean Tuber
These are the nutrients winged bean tubercontributes 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.