Also called: guar, gavar, gavarfali, guar beans, steamed guar, gavar ki sabzi, गवार की सब्जी, gawar phalli, گوار پھلی, kothavarangai, கொத்தவரங்காய், goruchikkudu kaya, గోరుచిక్కుడు కాయ, gwar phali, ਗਵਾਰ ਫਲੀ, gavar nu shaak, ગવારનું શાક, gavar chi bhaji, गवारची भाजी, gorikayi, ಗೋರಿಕಾಯಿ, kothavaranga, കൊത്തവരങ്ങ, bhapa guar, ভাপা গুয়ার, zheng guadou, 蒸角豆, mushi gura, 蒸しグアー, jjin geua, 찐 구아, thua phu nueng, ถั่วพูนึ่ง, atmofagomeno guar, ατμομαγειρεμένο γκουάρ, buhul guar, ቡኩል ጉዋር, guar na paru, гуар на пару, huar na paru, Gawar, jhar shim, goruchikkudu, गवार, گوار, jhar sheem, ঝাড় শিম, kothavarai, கொத்தவரை, గోరుచిక్కుడు, ਗਵਾਰ, guvar, ગુવાર, കൊത്തവര, gwar dou, 瓜尔豆, グアー豆, 구아콩, tua guar, ถั่วกัวร์, гуар, fasolakia gardes, φασολάκια γκαρντές, gwar, ጓር, steamed gawar phali, स्टीम्ड गवार फली, steamed gawar ki phali, اسٹیمڈ گوار کی پھلی, steamed gawar beans, স্টিমড গওয়ার বিনস, kothavarangai aviyal, கொத்தவரைக்காய் அவியல், goruchikkudu kaya steamed, గోరుచిక్కుడుకాయ ఆవిరి, ਸਟੀਮਡ ਗਵਾਰ ਫਲੀ, steamed guvar nu shaak, સ્ટીમ્ડ ગુવારનું શાક, steamed gavar chi bhaji, स्टीम्ड गवारची भाजी, steamed gorikayi palya, ಸ್ಟೀಮ್ಡ್ ಗೋರಿಕಾಯಿ ಪಲ್ಯ, steamed kothavaranga, സ്റ്റീംഡ് കൊത്തവരങ്ങ, zheng jia dou, 蒸瓜豆, mushi gura-bī-n, 蒸しクラスタービーンズ, jjin keulleoseuteo bineu, 찐 클러스터 빈스, atmoftha fasolakia, ατμού φασολάκια, fasiuliya madhuta, فاصوليا مطهوة, loubia khoshe-i bokhap, لوبیا خوشهای بخارپز, atmit berekete, እንፋሎት በሬኬቴ, parenyy guavar, пареный гуавар, pareniy guavar, парений гуавар
One serving (150 g) is high in vitamin K.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Compare with another food or recipe
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