Winged Beans (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Winged beans, mature seeds, raw
Legumes and Legume Products
A 100g serving covers 320% of the daily recommended Copper, making Winged Beans (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (29.6g) and fat (16.3g) are substantial, making Winged Beans (Raw) a calorie-efficient source of both macronutrients. At 409 calories per 100g, Winged Beans (Raw) is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is modest at 38mg per 100g, well within limits for heart-healthy eating patterns. Winged Beans (Raw) provides 25.9g of dietary fiber per 100g (93% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Winged Beans (Raw) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein27%29.6 g
- Fat34%16.3 g
- Carbs39%41.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 8.3 | G |
| Energy | 409 | KCAL |
| Protein | 29.6 | G |
| Total lipid (fat) | 16.3 | G |
| Carbohydrate, by difference | 41.7 | G |
| Fiber, total dietary | 25.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 1.0 | MG |
| Riboflavin | 0.45 | MG |
| Niacin | 3.1 | MG |
| Vitamin B-6 | 0.17 | MG |
| Folate, total | 45.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 440 | MG |
| Iron, Fe | 13.4 | MG |
| Magnesium, Mg | 179 | MG |
| Phosphorus, P | 451 | MG |
| Potassium, K | 977 | MG |
| Sodium, Na | 38.0 | MG |
| Zinc, Zn | 4.5 | MG |
| Copper, Cu | 2.9 | MG |
| Manganese, Mn | 3.7 | MG |
| Selenium, Se | 8.2 | UG |
| Energy | 1711 | kJ |
| Ash | 4.0 | G |
| Pantothenic acid | 0.80 | MG |
| Folic acid | 0 | UG |
| Folate, food | 45.0 | UG |
| Folate, DFE | 45.0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 2.3 | G |
| SFA 14:0 | 0.03 | G |
| SFA 16:0 | 1.3 | G |
| SFA 18:0 | 0.74 | G |
| Fatty acids, total monounsaturated | 6.0 | G |
| MUFA 16:1 | 0.06 | G |
| MUFA 18:1 | 5.7 | G |
| MUFA 20:1 | 0.30 | G |
| Fatty acids, total polyunsaturated | 4.3 | G |
| PUFA 18:2 | 4.1 | G |
| PUFA 18:3 | 0.26 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.76 | G |
| Threonine | 1.2 | G |
| Isoleucine | 1.5 | G |
| Leucine | 2.5 | G |
| Lysine | 2.1 | G |
| Methionine | 0.36 | G |
| Cystine | 0.55 | G |
| Phenylalanine | 1.4 | G |
| Tyrosine | 1.5 | G |
| Valine | 1.5 | G |
| Arginine | 1.9 | G |
| Histidine | 0.79 | G |
| Alanine | 1.0 | G |
| Aspartic acid | 3.2 | G |
| Glutamic acid | 4.0 | G |
| Glycine | 1.1 | G |
| Proline | 1.9 | G |
| Serine | 1.2 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (182g) | 744 | 54g | 29.7g | 75.9g |
Scaled from Winged Beans (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Winged Beans (Raw) is a excellent source of Fiber (93% DV) — see top foods ranked by Fiber
- Winged Beans (Raw) is a excellent source of Iron (75% DV) — see top foods ranked by Iron
- Winged Beans (Raw) is a excellent source of Protein (59% DV) — see top foods ranked by Protein
- Winged Beans (Raw) is a excellent source of Magnesium (43% DV) — see top foods ranked by Magnesium
- Winged Beans (Raw) is a excellent source of Zinc (41% DV) — see top foods ranked by Zinc
Dietary Considerations
With 977mg of potassium per 100g, individuals on a renal diet should moderate their intake of Winged Beans (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Winged Beans (Raw) is naturally low in sodium at 38mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Winged Beans (Raw) provides 13.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Iron: top 2% (#165 of 8,262)
- Calcium: top 3% (#248 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174283.
View on USDA FoodData Central →