Legumes, Nuts, and Seeds / Beans
Davao wonder bean seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 351kcal / 2530kcal (13%) |
Macronutrients
Protein | 23.4 g/ 71g (32%) | ||||
Total Fat | 2.7 g/ 42g (6%) low | ||||
Total Carbs | 58.3 g/ 348g (16%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.45 mg/ 1mg (37%) high |
Vit B2 | 0.61 mg/ 1mg (46%) high |
Vit B3 | 2.8 mg NE/ 16mg NE (17%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 88 mg/ 750mg (11%) |
Phosphorus | 385 mg/ 700mg (55%) high |
Iron | 10.1 mg/ 12mg (84%) high |
Sodium | 16 mg/ 1500mg (1%) very low |
What is this food?
Davao wonder bean seed (dried) — a type of dried legume/bean used like other beans. It’s usually cooked (boiled/simmered) before eating.
Why it matters to health
Wonder beans are a good source of fiber (about 10.5 g per 100 g), which helps you feel full and supports healthy digestion. They also provide carbohydrates and some protein (beans are generally protein-rich), making them a helpful plant-based option for balanced meals. The carbs and fiber work together to support steadier energy compared with more refined foods. For sodium, it’s low (about 16 mg per 100 g), which is good for everyday eating. Since it’s dried, the calories can add up when portions are large, so pairing it with vegetables and using the right serving size matters.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use beans as your main plant protein in meals (e.g., add to rice meals or as a viand).
- Start with a practical portion: about 1/2 to 1 cup cooked per meal, then adjust based on your hunger and activity.
- Cook well (softer texture and better taste). If you can, soak before cooking to improve texture.
- Pair with non-starchy vegetables (e.g., pechay, kangkong, okra, sayote) to add volume and more micronutrients.
- Go easy on salty add-ons (e.g., too much bagoong, patis, or extra salt) since these can raise sodium even if the beans themselves are low.
Common Filipino dishes
Ginataang monggo, Baguio beans (stewed beans), Adobong beans, Sinigang with beans, Monggo with rice
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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