Food · Vegetables and Vegetable Products
Winged beans nutrition facts
A typical portion of winged beans (1 cup; 182 g, mature seeds, raw) has 740 calories and 54g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 37 calories (immature seeds, cooked, boiled, drained, with salt) to 409 (mature seeds, raw).
Nutrition Facts
* 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 for Winged beans, mature seeds, raw, 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
- Sodium per 100 g
- 38mg
- more than 28% of reference foods
1 cup weighs 182 g in USDA's record for Winged beans, mature seeds, raw (FDC 174283); across 5 records of winged beans USDA weighs it at 62 to 182 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 39% carbohydrate, 34% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of winged beans USDA describes
Mature seeds, raw has the most calories per 100 g (409); the fewest: Immature seeds, cooked, boiled… (37)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Winged beans, mature seeds, raw | 409 | 29.7 g | 16.3 g | 38 mg |
| Winged beans, mature seeds, cooked, boiled, without salt | 147 | 10.6 g | 5.8 g | 13 mg |
| Winged beans, mature seeds, cooked, boiled, with salt | 147 | 10.6 g | 5.8 g | 249 mg |
| Winged beans, immature seeds, raw | 49 | 7 g | 0.9 g | 4 mg |
| Winged beans, immature seeds, cooked, boiled, drained, without salt | 38 | 5.3 g | 0.7 g | 4 mg |
| Winged bean, immature seeds, cooked, boiled, drained, with salt | 37 | 5.3 g | 0.7 g | 240 mg |
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 | % DV |
|---|---|---|---|
| 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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in winged beans?
740 in 1 cup (182 g) of mature seeds, raw; 37 to 409 per 100 g across USDA's descriptions.
How much protein is in winged beans?
54g in 1 cup; 29.7 g per 100 g.
How much sodium is in winged beans?
70mg in 1 cup; 38 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov