Winged Bean

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it midday

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