Mature Seeds Winged Beans
Winged beans, mature seeds, raw
Nutrition Facts
- Total Fat 16,32 g21%
- Saturated Fat 2,3 g12%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 38 mg2%
- Total Carbohydrate 41,71 g15%
- Dietary Fiber 25,9 g93%
- Total Sugars —
- Protein 29,65 g59%
- Vitamin D 0 µg0%
- Calcium 440 mg34%
- Iron 13,44 mg75%
- Potassium 977 mg21%
100g of Winged beans, mature seeds, raw contains 409 kcal calories, 29,65g protein, and 13,44mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein27%(119 kcal)
- Carbs39%(167 kcal)
- Fat34%(147 kcal)
Nutrient density
Meets ≥10% Daily Value for 21 of 27 nutrients
High nutrient densityUse Mature Seeds Winged Beans in your next meal plan
Melio can build a complete week of meals around Mature Seeds Winged Beans (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Mature Seeds Winged Beans has a potassium-to-sodium ratio of 25.7:1, which is considered favorable for blood-pressure support.
- Mature Seeds Winged Beans contains more fiber per 100 g than cooked oatmeal — 26 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 409 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 29,65 g | 59% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 41,71 g | 15% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 16,32 g | 21% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 25,9 g | 93% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 38 mg | 2% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 977 mg | 21% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 440 mg | 34% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 179 mg | 43% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 451 mg | 36% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 13,44 mg | 75% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 4,48 mg | 41% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 2,88 mg | 320% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 3,72 mg | 162% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 8,2 µg | 15% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 2,3 g | 12% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 6,01 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 4,33 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 1,03 mg | 86% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,45 mg | 35% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 3,09 mg | 19% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,8 mg | 16% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,18 mg | 10% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 45 µg | 11% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 2,14 g | — |
| Leucine | 2,5 g | — |
| Isoleucine | 1,47 g | — |
| Valine | 1,53 g | — |
| Threonine | 1,18 g | — |
| Methionine | 0,36 g | — |
| Phenylalanine | 1,43 g | — |
| Tryptophan | 0,76 g | — |
| Histidine | 0,79 g | — |
| Arginine | 1,89 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 8,34 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Winged beans, mature seeds, cooked, boiled, without salt | 172453 | 147 | 10,6 | 14,9 | 5,8 |
| Winged beans, mature seeds, cooked, boiled, with salt | 172477 | 147 | 10,6 | 14,9 | 5,8 |
| Winged beans, mature seeds, rawcurrent | 174283 | 409 | 29,7 | 41,7 | 16,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated18%(2,3 g)
- Monounsaturated48%(6,01 g)
- Polyunsaturated34%(4,33 g)
Household serving sizes
g- cup
- 182 g
Frequently asked questions about Mature Seeds Winged Beans
How many calories in Mature Seeds Winged Beans?
Mature Seeds Winged Beans contains 409 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Mature Seeds Winged Beans?
Mature Seeds Winged Beans contains 38 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Mature Seeds Winged Beans?
Per 100 grams, Mature Seeds Winged Beans contains 29.65 g protein, 41.71 g carbohydrates, and 16.32 g total fat.
Is Mature Seeds Winged Beans good for keto or low-carb?
Mature Seeds Winged Beans has 41.7 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Mature Seeds Winged Beans nutrition data come from?
Nutrition data for Mature Seeds Winged Beans is sourced from USDA FoodData Central (FDC ID 174283). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174283/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Mature Seeds Winged Beans
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Mature Seeds Winged Beans.
3 meal ideas using Mature Seeds Winged Beans
Starter templates matched to Mature Seeds Winged Beans's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Mature Seeds Winged Beans
Mature Seeds Winged Beans pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Protein-packed bowl with mature Seeds Winged Beans
Layer mature Seeds Winged Beans over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.
- Dinner
Low-sodium dinner with mature Seeds Winged Beans
Roast mature Seeds Winged Beans with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 174283), accessed 2019-04-01.
Published: 2019-04-01
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Use Mature Seeds Winged Beans in your next meal plan
Melio can build a complete week of meals around Mature Seeds Winged Beans (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan