Winged Bean Nutrition Facts
Winged beans are among the most versatile edible legumes of tropical origin. This climbing plant belongs to the Fabaceae family and is closely related to pole beans. Scientifically known as Psophocarpus tetragonolobus, the name refers to its distinct four-angled, fleshy fruit pod.
What makes the winged bean truly unique is that almost every part of the plant—including its immature pods, mature seeds, tender leaves and shoots, flowers, and even tubers—is edible and widely used in East-Asian cuisine.
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| Winged bean pods. Courtesy: Steve Bozak. |
The winged bean is a twining annual vine that climbs with the help of a trellis, reaching up to 5 meters in length.
It thrives best in a hot, humid tropical climate with short daylight hours, adequate moisture, and well-drained sandy loam soil. Around 45 days after planting, the plant produces white, pink, or light blue flowers arranged in clusters. About 60 days after plantation, elongated, wing-shaped pods appear, featuring frilly edges along their four sides and containing round to oval beans inside.
Health Benefits of Winged Beans
Tender, immature winged bean pods are very low in calories; 100 g provides just 49 calories.
Winged beans’ mature seeds, however, are highly nutritious, providing about 409 calories per 100 g and a high amount of protein —comparable to that found in soybeans.
Fresh, young pods are an excellent source of folates. 100 g provides 66 µg or 16.5% of the daily folate requirement. Along with vitamin B12, folate is vital for DNA synthesis and cell division. Adequate folate intake during conception and pregnancy may help prevent neural tube defects in newborns.
Fresh winged beans also contain a good amount of vitamin C — about 18.3 mg per 100 g (31% of daily value). This water-soluble antioxidant boosts immunity, supports blood vessel health, and offers some protection against cancers.
They are also rich in minerals such as iron, copper, manganese, calcium, phosphorus, and magnesium. Manganese acts as a co-factor for the powerful antioxidant enzyme superoxide dismutase.
These beans also provide essential B-complex vitamins such as thiamin, pyridoxine (vitamin B6), niacin, and riboflavin.
Winged bean leaves, consumed as greens, are a great source of fiber, vitamin C, vitamin A, and minerals. 100 g of fresh leaves supply 45 mg of vitamin C (75% DV) and 8,090 IU of vitamin A (270% of RDA).
Winged bean tubers are rich in starch, protein, and B-complex vitamins. 100 g of its tubers (roots) provide 11.6 g of protein, compared to just 2.02 g in potato and 1.36 g in cassava.
| Principle | Nutrient Value | Percent of RDA |
|---|---|---|
| Energy | 49 Kcal | 2.5% |
| Carbohydrates | 4.31 g | 3% |
| Protein | 6.95 g | 12% |
| Total Fat | 0.87 g | 3% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Folates | 66 µg | 16.5% |
| Niacin | 0.900 mg | 6% |
| Pantothenic acid | 0.059 mg | 1% |
| Pyridoxine | 0.113 mg | 9% |
| Riboflavin | 0.100 mg | 8% |
| Thiamin | 0.140 mg | 12% |
| Vitamin A | 128 IU | 4% |
| Vitamin C | 18.3 mg | 30% |
| Electrolytes | ||
| Sodium | 4 mg | <1% |
| Potassium | 240 mg | 5% |
| Minerals | ||
| Calcium | 84 mg | 8% |
| Copper | 0.051 µg | 5.5% |
| Iron | 1.5 mg | 19% |
| Magnesium | 34 mg | 8% |
| Manganese | 0.218 mg | 9% |
| Phosphorus | 37 mg | 5% |
| Selenium | 1.5 µg | 3% |
| Zinc | 0.39 mg | 3% |
Selection and storage
Winged beans are available in tropical markets almost year-round. They are known by various local names such as "kacang botol" in Malaysia and "kecipir" in Indonesia. The bean is also referred to as the asparagus bean for its delicate asparagus-like flavor in the younger pods.
Other popular names include asparagus pea, princess pea, four-angled bean, and goa bean.
Despite their exceptional nutritional potential to help combat malnutrition, cultivation remains mostly confined to small farms and home gardens.
Beyond the young pods that attract the most attention, nearly all parts of the plant—its crisp leaves, tender shoots, flower blossoms, and underground tubers—are used in a variety of dishes across tropical cuisines.
When buying, select tender, immature pods with a bright green color and soft peas inside. Avoid overmature or discolored pods, as they tend to be fibrous with dry seeds.
For best flavor, consume the beans while fresh. If storing, keep them in a plastic bag in the refrigerator—similar to French beans—for up to four days.
Preparation and Serving methods
Rinse the winged beans thoroughly under cold water and gently pat them dry with a paper towel. Trim the tip ends and slice the beans diagonally into small pieces using a paring knife.
Dried winged bean seeds can be cooked similarly to other peas and dry beans, while the young shoots and flowers make excellent additions to stews and stir-fries.
The tuber, known for its mild nutty flavor and high protein content, can also be enjoyed in stir-fried dishes or hearty stews.
Here are some serving tips:
Tender winged bean pods are a culinary delight across households throughout the tropical regions of South and Southeast Asia. Their sweet, chewy, and earthy flavor is often compared to that of asparagus.
They are widely used in Indonesian, Malaysian, Vietnamese, and Cambodian cuisines.
In the Philippines, a popular dish called Ginataang Sigarilyas features winged beans cooked in rich coconut milk with chili peppers, ground meat, fish, or shrimp for added flavor and spice.
Finely chopped beans are often added to salads, stir-fries, and spicy sambal preparations.
Whole immature pods can be grilled and seasoned with oil, salt, and pepper for a simple, flavorful dish.
Winged bean seeds may be roasted, added to stews, or served sautéed or steamed as a nutritious side with fish, seafood, or poultry.
The plant’s tender leaves and shoots are also commonly cooked in stews and stir-fried dishes.
Safety profile
Winged beans and their various plant parts are generally safe for consumption by healthy individuals. However, people with known legume allergies or those suffering from G6PD enzyme deficiency should avoid eating them.
These beans also contain oxalic acid, a naturally occurring compound found in certain vegetables that may crystallize into oxalate stones in the urinary tract of susceptible individuals.
Therefore, those with a history of kidney or urinary stones are advised to limit or avoid consuming vegetables from the Brassica and Fabaceae families. Ensuring an adequate water intake is recommended to maintain normal urine output and reduce the risk of stone formation.
(Medical disclaimer).
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Further reading:
Psophocarpus tetragonolobus-Plants for a future.
ctahr-University of Hawaii- PDF.