Winged Bean
Score
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.
Why Winged Bean scores 73
Nutrition
per_100g
Health benefits
Complete plant protein source supporting muscle maintenance and synthesis
strong evidenceContains all nine essential amino acids at meaningful quantities, enabling protein synthesis and muscle protein turnover essential for preserving lean mass with aging
Supports cellular DNA methylation and longevity pathways through folate
strong evidenceFolate (66 mcg per 100g) is a critical methyl donor required for DNA synthesis, repair, and epigenetic regulation—processes deteriorating with age
Cardiovascular health support through potassium content
moderate evidencePotassium (223 mg) counteracts sodium's vasoconstrictive effects, supporting endothelial function and blood pressure regulation independent of sodium restriction
Blood glucose regulation and insulin sensitivity
emerging evidenceTraditional use supported by preliminary studies indicating polyphenols and resistant starch fractions may enhance insulin sensitivity and reduce postprandial glycemia
Iron bioavailability enhancement for oxygen transport
moderate evidenceContains 1.5 mg non-heme iron per 100g with concurrent vitamin C (18.3 mg) for enhanced absorption, supporting hemoglobin synthesis and aerobic capacity
Pairs well 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
Practical tips
- ·Best timing: midday
- ·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
