Legumes, Nuts, and Seeds / Beans
Velvet bean seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 378kcal / 2530kcal (14%) |
Macronutrients
Protein | 28.2 g/ 71g (39%) |
Total Fat | 4.7 g/ 42g (11%) |
Total Carbs | 55.8 g/ 348g (16%) |
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.37 mg/ 1mg (30%) source |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 494 mg/ 750mg (65%) high |
Phosphorus | 403 mg/ 700mg (57%) high |
Iron | 4.7 mg/ 12mg (39%) high |
What is this food?
Velvet bean seed (dried) — a legume seed that’s usually cooked (soaked and boiled) before eating. It’s commonly used like other beans for meals and side dishes.
Why it matters to health
Velvet bean seeds are a good source of plant protein and carbohydrates, which help keep you full and support steady energy for your day. They also have some fat (mostly from plants), which helps with taste and satiety. Since it’s a dried seed, it’s more calorie-dense per 100g, so the portion matters—especially if you’re eating 3 full meals plus 1–2 snacks a day.
Healthier tips
- Cook it well: soak then boil until soft to improve digestibility.
- Use a serving size of about 1/2 to 1 cup cooked per meal (adjust based on your overall rice/bread intake).
- Pair with vegetables (e.g., leafy greens or mixed veggies) to balance the plate.
- If you’re also eating rice or noodles, reduce the rice portion and let the beans be the main “carb + protein” component.
- For snacks, avoid turning it into a “dry snack” portion—keep it as part of meals for better balance.
Common Filipino dishes
Ginataang monggo, Adobong sitaw with beans, Sinigang with beans, Baked beans-style Filipino beans, Mixed vegetable with beans
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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