USDA reference food · Legumes and Legume Products

Winged beans, mature seeds, raw

1 cup of winged beans, mature seeds, raw (182 g) has 740 calories, 54g of protein, 30g of fat and 47g of fiber (USDA FoodData Central, SR Legacy, FDC 174283). It is one of 6 USDA descriptions of winged beans.

FoodData Central 174283, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (182g)

AmountPortion

Amount per serving

Calories740

% Daily Value*

Total Fat 30g38%

Saturated Fat 4g21%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 70mg3%

Total Carbohydrate 76g28%

Dietary Fiber 47g168%

Total Sugars not declared

Includes Added Sugars not declared

Protein 54g108%

Vitamin D 0mcg0%

Calcium 800mg62%

Iron 24mg136%

Potassium 1780mg38%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 29.7g; more than 95% of 8,218 USDA reference foods
Calories per 100 g: 409; more than 88% of reference foods
Fiber per 100 g: 25.9g; more than 99% of reference foods

What a portion gives you

Fiber 47g168%

Protein 54g108%

Potassium 1780mg38%

Calcium 800mg62%

Iron 24mg136%

Sodium 70mg3%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 174283); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper5.2 mg in 1 cup (182 g), 582% of the Daily Value
Manganese6.8 mg in 1 cup (182 g), 294% of the Daily Value
Thiamin1.9 mg in 1 cup (182 g), 156% of the Daily Value
Magnesium326 mg in 1 cup (182 g), 78% of the Daily Value
Zinc8.2 mg in 1 cup (182 g), 74% of the Daily Value
Phosphorus821 mg in 1 cup (182 g), 66% of the Daily Value
Riboflavin0.8 mg in 1 cup (182 g), 63% of the Daily Value
Niacin5.6 mg in 1 cup (182 g), 35% of the Daily Value
Selenium15 µg in 1 cup (182 g), 27% of the Daily Value
Folate82 µg DFE in 1 cup (182 g), 20% of the Daily Value
Vitamin B60.3 mg in 1 cup (182 g), 19% of the Daily Value

Source: USDA FoodData Central (FDC 174283), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 39% carbohydrate, 34% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	409	88%
Protein	29.6 g	95%
Total fat	16.3 g	80%
Carbohydrate	41.7 g	80%
Fiber	25.9 g	99%
Sodium	38.0 mg	28%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (70)

The portion is 1 cup (182 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	54.0 g	29.6 g	108%
Total lipid (fat)	29.7 g	16.3 g	38%
Carbohydrate, by difference	75.9 g	41.7 g	28%
Ash	7.24 g	3.98 g
Energy	744 kcal	409 kcal
Alcohol, ethyl	0 g	0 g
Water	15.2 g	8.34 g
Fiber, total dietary	47.1 g	25.9 g	168%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	4.19 g	2.30 g	21%
Fatty acids, total monounsaturated	10.9 g	6.01 g
Fatty acids, total polyunsaturated	7.88 g	4.33 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	801 mg	440 mg	62%
Iron, Fe	24.5 mg	13.4 mg	136%
Magnesium, Mg	326 mg	179 mg	78%
Phosphorus, P	821 mg	451 mg	66%
Potassium, K	1,778 mg	977 mg	38%
Sodium, Na	69.2 mg	38.0 mg	3%
Zinc, Zn	8.15 mg	4.48 mg	74%
Copper, Cu	5.24 mg	2.88 mg	582%
Manganese, Mn	6.77 mg	3.72 mg	294%
Selenium, Se	14.9 µg	8.20 µg	27%

Vitamins (19)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	1.87 mg	1.03 mg	156%
Riboflavin	0.82 mg	0.45 mg	63%
Niacin	5.62 mg	3.09 mg	35%
Pantothenic acid	1.45 mg	0.80 mg
Vitamin B-6	0.32 mg	0.17 mg	19%
Folate, total	81.9 µg	45.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	81.9 µg	45.0 µg
Folate, DFE	81.9 µg	45.0 µg	20%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	1.39 g	0.76 g
Threonine	2.15 g	1.18 g
Isoleucine	2.67 g	1.47 g
Leucine	4.54 g	2.50 g
Lysine	3.89 g	2.14 g
Methionine	0.65 g	0.36 g
Cystine	0.99 g	0.55 g
Phenylalanine	2.60 g	1.43 g
Tyrosine	2.65 g	1.46 g
Valine	2.78 g	1.53 g
Arginine	3.43 g	1.89 g
Histidine	1.44 g	0.79 g
Alanine	1.89 g	1.04 g
Aspartic acid	5.80 g	3.19 g
Glutamic acid	7.30 g	4.01 g
Glycine	2.07 g	1.14 g
Proline	3.50 g	1.92 g
Serine	2.25 g	1.24 g

Fatty acids (8)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.051 g	0.028 g
SFA 16:0	2.28 g	1.25 g
SFA 18:0	1.36 g	0.74 g
MUFA 18:1	10.3 g	5.65 g
PUFA 18:2	7.40 g	4.07 g
PUFA 18:3	0.48 g	0.26 g
MUFA 16:1	0.10 g	0.055 g
MUFA 20:1	0.55 g	0.30 g

Source: USDA FoodData Central, FDC 174283: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat winged beans

USDA lists 6 preparations of winged beans. The winged beans page puts them side by side, per 100 g and per portion.

Compare every winged beans preparation

Next questions

Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
Foods high in proteinthis food has more protein per 100 g than 95% of reference foods
Foods high in fibermore fiber per 100 g than 99% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov