Legumes • Deep Nutrition Analytics
Winged beans, mature seeds, raw
Winged beans, mature seeds, raw is a legumes providing 409 kcal per 100g serving, primarily fueled by balanced macronutrients (409 kcal) for a balanced distribution of calories across macronutrients. Standing out in micronutrient concentration, it provides 320% of your daily value for Copper (2.88 mg) in a standard 100g portion. Despite a higher energy concentration (4.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 29.6 g
- Carbohydrates
- 41.7 g
- Fat
- 16.3 g
- Fiber
- 25.9 g
Carbohydrate Quality & Sustained Energy
Winged beans, mature seeds, raw delivers 41.7g of carbohydrates balanced with 25.9g of fiber, yielding 15.8g 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 | 1710 kJ |
| Fiber, total dietary | 25.9 g |
| Protein | 29.6 g |
| Total lipid (fat) | 16.3 g |
| Carbohydrate, by difference | 41.7 g |
| Energy | 409 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 2.9 mg |
| Manganese | 3.7 mg |
| Iron | 13.4 mg |
| Magnesium | 179 mg |
| Zinc | 4.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 13.4 mg |
| Magnesium, Mg | 179 mg |
| Phosphorus, P | 451 mg |
| Sodium, Na | 38 mg |
| Copper, Cu | 2.9 mg |
| Manganese, Mn | 3.7 mg |
| Calcium, Ca | 440 mg |
| Potassium, K | 977 mg |
| Zinc, Zn | 4.5 mg |
| Selenium, Se | 8.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 45 µg |
| Ash | 4 g |
| Folate, food | 45 µg |
| Tryptophan | 0.8 g |
| Threonine | 1.2 g |
| Methionine | 0.4 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.5 g |
| Alanine | 1 g |
| Glutamic acid | 4 g |
| Glycine | 1.1 g |
| Proline | 1.9 g |
| Thiamin | 1 mg |
| Riboflavin | 0.5 mg |
| Folate, total | 45 µg |
| Fatty acids, total saturated | 2.3 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0.1 g |
| Water | 8.3 g |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.8 mg |
| Isoleucine | 1.5 g |
| Leucine | 2.5 g |
| Lysine | 2.1 g |
| Cystine | 0.5 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 0.8 g |
| Aspartic acid | 3.2 g |
| Serine | 1.2 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.7 g |
| MUFA 18:1 | 5.7 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.3 g |
| MUFA 20:1 | 0.3 g |
| Fatty acids, total monounsaturated | 6 g |
| Fatty acids, total polyunsaturated | 4.3 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 977 mg of dietary potassium (21% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 13.4 mg of dietary iron (74% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup182 g
Compare Winged beans, mature seeds, raw with Category Peers
Peanut flour, low fat vs Winged beans, mature seeds, raw
Compared to Peanut flour, low fat, Winged beans, mature seeds, raw has 64% more fiber and 5% lower calories per 100g.
Lupins, mature seeds, raw vs Winged beans, mature seeds, raw
Compared to Lupins, mature seeds, raw, Winged beans, mature seeds, raw has 37% more fiber and 10% higher calories per 100g.
Frequently Asked Questions
How many calories are in Winged beans, mature seeds, raw?
A standard 100-gram serving of Winged beans, mature seeds, raw contains 409 calories (1711 kJ), alongside 29.6g of protein, 41.7g of carbohydrates, and 16.3g of fat.
In common serving sizes:- 182g (cup): ~744 kcal
Is Winged beans, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 15.8g of net carbs per 100g (41.7g total carbs minus 25.9g fiber), consuming Winged beans, mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Winged beans, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Winged beans, mature seeds, raw are:
- Copper: 2.88 mg (320% of your daily value)
- Manganese: 3.72 mg (162% of your daily value)
- Iron: 13.4 mg (74% 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 174283).