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[N]extrient

Winged Beans With Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Winged beans, mature seeds, cooked, boiled, with salt

Legumes and Legume Products

A 100g serving covers 86% of the daily recommended Copper, making Winged Beans With Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.6g), fat (5.8g), and carbohydrates (14.9g) per 100g. At 147 calories per 100g, Winged Beans With Salt (Cooked, Boiled) offers moderate energy density suitable for balanced meals. At 249mg of sodium per 100g, Winged Beans With Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Winged Beans With Salt (Cooked, Boiled) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories147KCAL
Protein10.6G
Fat5.8G
Carbs14.9G
Fiber0g

Calorie Distribution

154kcal
  • Protein27%10.6 g
  • Fat34%5.8 g
  • Carbs39%14.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water67.2G
Energy147KCAL
Protein10.6G
Total lipid (fat)5.8G
Carbohydrate, by difference14.9G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.29MG
Riboflavin0.13MG
Niacin0.83MG
Vitamin B-60.05MG
Folate, total10.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca142MG
Iron, Fe4.3MG
Magnesium, Mg54.0MG
Phosphorus, P153MG
Potassium, K280MG
Sodium, Na249MG
Zinc, Zn1.4MG
Copper, Cu0.77MG
Manganese, Mn1.2MG
Selenium, Se2.9UG
Energy615kJ
Ash1.4G
Pantothenic acid0.16MG
Folic acid0UG
Folate, food10.0UG
Folate, DFE10.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.82G
SFA 14:00.01G
SFA 16:00.45G
SFA 18:00.27G
Fatty acids, total monounsaturated2.2G
MUFA 16:10.02G
MUFA 18:12.0G
MUFA 20:10.11G
Fatty acids, total polyunsaturated1.6G
PUFA 18:21.5G
PUFA 18:30.09G
Fatty acids, total trans0G
Tryptophan0.23G
Threonine0.36G
Isoleucine0.45G
Leucine0.76G
Lysine0.65G
Methionine0.11G
Cystine0.17G
Phenylalanine0.44G
Tyrosine0.45G
Valine0.47G
Arginine0.58G
Histidine0.24G
Alanine0.32G
Aspartic acid0.97G
Glutamic acid1.2G
Glycine0.35G
Proline0.59G
Serine0.38G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (172g)25318.3g10g25.7g

Scaled from Winged Beans With Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Based on protein, fat, carbs, fiber, and 11 other nutrients

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Nutrient Highlights

  • Winged Beans With Salt (Cooked, Boiled) is a excellent source of Iron (24% DV) — see top foods ranked by Iron
  • Winged Beans With Salt (Cooked, Boiled) is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Winged Beans With Salt (Cooked, Boiled) is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium
  • Winged Beans With Salt (Cooked, Boiled) is a good source of Zinc (13% DV) — see top foods ranked by Zinc
  • Winged Beans With Salt (Cooked, Boiled) is a good source of Calcium (11% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Winged Beans With Salt (Cooked, Boiled) provides 4.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 10% (#826 of 8,262)
  • Calcium: top 12% (#991 of 8,262)
  • Magnesium: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories147
% Daily Value*
Total Fat 5.8G7%
Cholesterol 0MG0%
Sodium 249MG11%
Total Carbohydrate 14.9G5%
Dietary Fiber 0g0%
Total Sugars 0
Protein 10.6G21%
Vitamin D 0UG0%
Calcium 142MG11%
Iron 4.3MG24%
Potassium 280MG6%

* 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: 172477.

View on USDA FoodData Central →