Vegetables / Legumes, Nuts, and Seeds
Winged bean pod
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 97% |
| Calories | 31kcal / 2530kcal (1%) low |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.34 mg/ 1mg (28%) source |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 38 mg/ 750mg (5%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.5 mg/ 12mg (4%) |
Potassium | 169 mg/ 2000mg (8%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
Zinc | 0.1 mg/ 7mg (1%) |
What is this food?
Winged bean pod (also called “sigarilyas” in some places). It’s a crunchy, green vegetable pod eaten like other beans/vegetable pods—usually boiled, sautéed, or added to soups and stir-fries.
Why it matters to health
Winged bean pods are low in calories (about 31 kcal per 100 g) and provide dietary fiber (about 3.1 g) to help you feel full and support healthy digestion. They also offer carbohydrates (about 5.1 g) with some sugar (about 2.1 g), plus a small amount of fat (about 0.3 g). Sodium is very low (about 8 mg), which is helpful if you’re trying to keep meals lighter on salt. The saturated fat is also low (about 0.08 g), making it a good everyday vegetable choice when building balanced meals.
Healthier tips
- Use it as your vegetable side for lunch or dinner—aim for about 1–2 cups cooked (or a generous serving) alongside rice and a protein.
- For snacks, you can pair it with a protein (e.g., boiled egg or tofu) instead of relying on salty crackers or fried snacks.
- Cook with less oil: sauté with garlic/onion and a splash of water, or boil then stir-fry quickly.
- If you’re watching salt, avoid adding too much bagoong, soy sauce, or patis—use small amounts for flavor.
Common Filipino dishes
Ginataang winged bean, Pinakbet with winged bean, Sinigang with winged bean, Stir-fried winged bean with garlic, Chopsuey with winged bean
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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