Vegetables / Legumes, Nuts, and Seeds
Winged bean pod, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 35kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 6.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 63 mg/ 750mg (8%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 9 mg/ 1500mg (0.6%) very low |
What is this food?
Boiled winged bean pods (also called “kangkong-kangkong”?—but specifically winged bean/beans pods), usually eaten as a vegetable side dish.
Why it matters to health
Winged bean pods are a low-calorie veggie (about 35 kcal per 100 g) and help you feel full because they have dietary fiber (3.5 g) to support regular digestion. They also provide carbohydrates (6.4 g) with some natural sugars (2.3 g), and they’re naturally low in sodium (9 mg), which is good for everyday meals. There’s a small amount of fat (0.3 g) including saturated fat (0.08 g), but it’s minimal—so it fits well as a regular vegetable option alongside your main meals.
Healthier tips
- Serve it as your vegetable side for lunch or dinner, aiming for about 1–2 cups cooked (depending on your appetite and the rest of your plate).
- Pair with lean protein (fish, chicken, tofu) and rice in proper portion so you get balance in your 3 meals.
- For snacks, you can include a small portion of boiled winged beans with a protein-based snack (like boiled egg or yogurt) instead of sugary snacks.
- Keep the flavor simple: use garlic, onion, herbs, and a little soy sauce or bagoong in small amounts to manage sodium.
Common Filipino dishes
Ginataang winged beans, Pinakbet with winged beans, Steamed/boiled winged beans with garlic, Winged beans stir-fry (ginisang sitaw-style), Adobong winged 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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