Legumes • Deep Nutrition Analytics
Winged beans, mature seeds, cooked, boiled, with salt
Winged beans, mature seeds, cooked, boiled, with salt is a legumes providing 147 kcal per 100g serving, primarily fueled by balanced macronutrients (147 kcal) for a balanced distribution of calories across macronutrients. It contributes substantial micronutrient density, highlighted by Copper at 86% of the standard daily value (0.773 mg). Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.6 g
- Carbohydrates
- 14.9 g
- Fat
- 5.8 g
Carbohydrate Quality & Sustained Energy
Winged beans, mature seeds, cooked, boiled, with salt delivers 14.9g of carbohydrates, yielding 14.9g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 615 kJ |
| Protein | 10.6 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 14.9 g |
| Energy | 147 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.8 mg |
| Manganese | 1.2 mg |
| Iron | 4.3 mg |
| Magnesium | 54 mg |
| Zinc | 1.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 54 mg |
| Phosphorus, P | 153 mg |
| Sodium, Na | 249 mg |
| Copper, Cu | 0.8 mg |
| Manganese, Mn | 1.2 mg |
| Calcium, Ca | 142 mg |
| Potassium, K | 280 mg |
| Zinc, Zn | 1.4 mg |
| Selenium, Se | 2.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 10 µg |
| Ash | 1.4 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 10 µg |
| Folate, food | 10 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.4 g |
| Alanine | 0.3 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.3 g |
| Proline | 0.6 g |
| Fatty acids, total saturated | 0.8 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Isoleucine | 0.4 g |
| Leucine | 0.8 g |
| Lysine | 0.7 g |
| Cystine | 0.2 g |
| Valine | 0.5 g |
| Arginine | 0.6 g |
| Histidine | 0.2 g |
| Aspartic acid | 1 g |
| Serine | 0.4 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.3 g |
| MUFA 18:1 | 2 g |
| PUFA 18:2 | 1.5 g |
| Niacin | 0.8 mg |
| Pantothenic acid | 0.2 mg |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 2.1 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| Water | 67.2 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.3 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup172 g
Compare Winged beans, mature seeds, cooked, boiled, with salt with Category Peers
Winged beans, mature seeds, cooked, boiled, without salt vs Winged beans, mature seeds, cooked, boiled, with salt
Compared to Winged beans, mature seeds, cooked, boiled, without salt, Winged beans, mature seeds, cooked, boiled, with salt has 0% more protein and 0% higher calories per 100g.
Frijoles rojos volteados (Refried beans, red, canned) vs Winged beans, mature seeds, cooked, boiled, with salt
Compared to Frijoles rojos volteados (Refried beans, red, canned), Winged beans, mature seeds, cooked, boiled, with salt has 100% less fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Winged beans, mature seeds, cooked, boiled, with salt?
A standard 100-gram serving of Winged beans, mature seeds, cooked, boiled, with salt contains 147 calories (615 kJ), alongside 10.6g of protein, 14.9g of carbohydrates, and 5.8g of fat.
In common serving sizes:- 172g (cup): ~253 kcal
Is Winged beans, mature seeds, cooked, boiled, with salt suitable for a keto or low-carb diet?
Moderately. With 14.9g of net carbs per 100g, Winged beans, mature seeds, cooked, boiled, with salt can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Winged beans, mature seeds, cooked, boiled, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Winged beans, mature seeds, cooked, boiled, with salt are:
- Copper: 0.773 mg (86% of your daily value)
- Manganese: 1.2 mg (52% of your daily value)
- Iron: 4.33 mg (24% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172477).