Know what’s on your plate
Winged beans
Calories & nutrition facts
goa bean, green, raw
Nutrition facts
Per 100 g% DV- Calories 49 kcal —
- Protein 7 g 14%
- Carbohydrate 4.3 g 2%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6.4 µg 1%
- Vitamin C 18.3 mg 20%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.06 mg 1%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 66 µg 17%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 84 mg 6%
- Iron 1.5 mg 8%
- Magnesium 34 mg 8%
- Phosphorus 37 mg 3%
- Potassium 223 mg 5%
- Zinc 0.39 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.22 mg 9%
- Selenium 1.5 µg 3%
Similar foods
- Winged bean leavesgoa bean, raw74 kcal / 100 g
- Winged bean tubergoa bean, raw148 kcal / 100 g
- Winged bean immature seedsimmature seeds, raw49 kcal / 100 g
- Winged bean mature seedsmature seeds, raw409 kcal / 100 g
- Green beanspod, raw, Brazil27 kcal / 100 g
- Green snap beanscooked, boiled, drained, with salt35 kcal / 100 g
- Yardlong beanraw47 kcal / 100 g
- French beansraw25 kcal / 100 g
- Long yard beans Kousenbandraw43 kcal / 100 g
- Flat beanraw32 kcal / 100 g
Questions about Winged beans
How do you cook winged beans?
Trim the ends and slice the pods crossways. Stir-fry them over high heat for about 3–5 minutes, or boil for 5–8 minutes, until bright green and tender but still crisp.
Can you eat winged beans raw?
Young, tender pods can be sliced raw into salads, though they are often briefly blanched or stir-fried. Mature seeds should be soaked and cooked thoroughly before eating.
How do you choose fresh winged beans?
Look for firm, crisp pods with an even green colour and no soft or dried patches. Smaller, young pods are usually more tender; large, fibrous pods may need their edges trimmed.
How should you store winged beans?
Keep unwashed pods in a perforated bag in the fridge’s vegetable drawer and use them within a few days. Wash just before cooking, as damp pods can spoil more quickly.
What dishes use winged beans?
They are especially well known in Thai yum tua poo, a salad of blanched winged beans often dressed with lime, fish sauce, chilli and coconut. You can also add the pods to curries and quick stir-fries.
What can you use instead of winged beans?
Green beans are the easiest substitute in stir-fries and curries; cut them into short lengths and cook until just tender. Yardlong beans work well too, with a longer, softer pod and a slightly sweeter taste.
Are winged beans related to peas and beans?
Yes. Winged beans are tropical legumes, and the plant produces edible pods, seeds, leaves, flowers and tubers. The distinctive frilly edges along the pods give the bean its name.
Source: Canadian Nutrient File 2279 · per 100 g · carbohydrate per EU label, fibre excluded
