1 Oz Winged Beans (Mature Seeds, with Salt, Cooked, Boiled) contains 42 calories. Winged beans, also known as asparagus pea, goa bean or winged pea, are a type of legume commonly grown in Southeast Asia and tropical regions. They are a great source of vitamins, minerals, and fiber, making them an excellent addition to your diet.
In addition to being low in calories, winged beans are also rich in essential nutrients. One cup of cooked winged beans contains 7 grams of protein, 7 grams of fiber, and only 120 calories. They are also a good source of iron, calcium, and vitamin C.
In this article, we'll explore the nutritional values and health benefits of winged beans, as well as different ways to incorporate them into your diet.
Calories in Oz Winged Beans
One ounce of cooked winged beans contains approximately 42 calories. This makes them a great low-calorie food option, especially for those who are trying to lose weight or maintain a healthy weight. Compared to other types of legumes, winged beans are relatively low in calories. For example, one cup of cooked chickpeas contains approximately 269 calories, while one cup of cooked kidney beans contains approximately 225 calories. Overall, the calorie content of winged beans makes them a great addition to salads, soups, and stir-fries.
Average Nutritional Values
One cup of cooked winged beans (140g) contains approximately: - 120 calories - 7g protein, 7g fiber, 1g fat, 23g carbohydrates, and 2g sugar.
Vitamins and Minerals
One cup of cooked winged beans contains approximately: - 14% of the daily recommended intake (DRI) of iron - 35% of the DRI of vitamin C.
Health Benefits of Winged Beans
Some of the potential health benefits of winged beans include: - improving digestion due to their high fiber content - boosting immunity due to their high vitamin C content
Protein Content of Winged Beans
One cup of cooked winged beans contains approximately 7 grams of protein. This is a great source of protein for vegetarians and vegans, who may struggle to get enough protein in their diet. Protein is essential for building and repairing tissues, as well as for producing hormones and enzymes. By incorporating winged beans into your diet, you can ensure that you're getting enough protein to support your overall health and wellbeing.
Carbohydrates in Winged Beans
One cup of cooked winged beans contains approximately 23 grams of carbohydrates. This includes 7 grams of fiber and 2 grams of sugar. Carbohydrates are an essential source of energy for the body. However, it's important to be mindful of your carbohydrate intake if you have certain conditions like diabetes or if you're trying to lose weight. The fiber content in winged beans can help slow down the absorption of carbohydrates, which can help keep your blood sugar levels stable.
Fat Content of Winged Beans
One cup of cooked winged beans contains approximately 1 gram of fat. This makes them a low-fat food option. While some types of fat, like monounsaturated and polyunsaturated fats, are essential for good health, it's important to limit your intake of saturated and trans fats. By incorporating winged beans into your diet, you can ensure that you're getting the right balance of fats to support your overall health and wellbeing.
Winged Beans as a Low-Calorie Food
One cup of cooked winged beans contains only 120 calories. This is much lower than other types of legumes, like chickpeas, which contain approximately 269 calories per cup. By incorporating winged beans into your diet, you can enjoy a filling and nutritious meal without consuming too many calories. This makes them a great option for lunch, dinner, or as a snack.
Winged Beans as a Good Source of Fiber
One cup of cooked winged beans contains approximately 7 grams of fiber. This is about 28% of the daily recommended intake of fiber for adults. Fiber is essential for maintaining healthy bowel movements, as it helps to keep the digestive system running smoothly. It can also help lower cholesterol levels and reduce the risk of certain types of cancers. By incorporating winged beans into your diet, you can ensure that you're getting enough fiber to support your overall health and wellbeing.
Uses of Cooked Winged Beans
Some of the ways you can incorporate cooked winged beans into your meals include: - adding them to a salad with other vegetables and a light dressing - stir-frying them with other veggies and a protein source, like tofu or chicken
Winged beans are a great source of essential nutrients, like protein, fiber, iron, and vitamin C, making them an ideal food choice for those who want to maintain a healthy diet.
5 Frequently Asked Questions About Cooked Winged Beans
1. What Are Winged Beans?
Winged beans (Psophocarpus tetragonolobus) are a type of legume that originated in Papua New Guinea, but are now found throughout Southeast Asia, Africa, and South America.
2. How Are Winged Beans Cooked?
Winged beans can be cooked in a variety of ways, including boiling, frying, and stir-frying. They are often used in soups and stews, but can also be eaten on their own as a vegetable side dish.
3. What Are the Nutritional Benefits of Winged Beans?
Winged beans are a good source of protein, fiber, and several vitamins and minerals. They are particularly high in vitamin C, iron, and calcium.
4. Are There Any Health Risks Associated with Eating Winged Beans?
Winged beans contain a natural toxin called trypsin inhibitor, which can interfere with protein digestion if consumed in large amounts. However, cooking the beans thoroughly can reduce the level of trypsin inhibitor to a safe level.
5. How Can Winged Beans Be Incorporated into a Healthy Diet?
Winged beans can be a nutritious addition to a balanced diet. They can be used in a variety of dishes to add flavor and nutrition, and can be served as a side dish or incorporated into soups, stews, or salads.