Also called: goa beans, four-angled beans, dragon beans, asparagus peas, psophocarpus tetragonolobus, tua phu tom, ถั่วพูต้ม, đậu rồng luộc, kecipir rebus, kacang botol rebus, sigarilyas na nilaga, shui zhu si long dou, 水煮四棱豆, shikakumame no yude mono, 四角豆の茹で物, ne-gak-kong sam-pum, 네각콩 삶음, winged beans, विंग्ड बीन्स, ونگڈ بینز, উইংড বিনস, விங்க்டு பீன்ஸ், వింగ్డ్ బీన్స్, ਵਿੰਗਡ ਬੀਨਜ਼, વિંગ્ડ બીન્સ, ವಿಂಗ್ಡ್ ಬೀನ್ಸ್, വിങ്ഡ് ബീൻസ്, φασόλια γκόα, fasuliya goa, فاصوليا غوا, loobia bal-dar, لوبیا بالدار, ዊንግድ ቢንስ, krylatye boby, крылатые бобы, krylati bobi, крилаті боби, uble hue char kune phaliyan, उबले हुए चार कोने फलियां, sheddho chaturkoni shim, সেদ্ধ চতুকোণী শিম, aviyyal seitha murungakkai payaru, அவித்த சிறக அவரை, udikinchina chikkudukaya, ఉడికించిన చిక్కుడుకాయ, ubaliyan chaukoni phaliyan, ਉਬਲੀਆਂ ਚੌਕੋਨੀ ਫਲੀਆਂ, bafela char khunawali fali, બાફેલા ચાર ખૂણાવાળી ફળી, ukadleli chaukoni shenga, उकडलेली चौकोनी शेंगा, bevisida nagara avare, ಬೇಯಿಸಿದ ನಾಗರ ಅವರೆ, vevichath chathura payar, വേവിച്ച ചതുരപ്പയർ, zhushui sizhu dou, 煮水四棱豆, yudeta shikakumame, 茹でたシカクマメ, salmeun ne-gak kong, 삶은 네각콩, vrasta ftelota fasolia, βραστά φτερωτά φασόλια, fasuliya mujnahah, فاصوليا مجنحة مسلوقة, lubia parvazi abpaz, لوبیا پروازی آبپز, tibs guaya, የተቀቀለ ክንፍ ባቄላ, varenye krylatye boby, вареные крылатые бобы, vareni krylati bobi, варені крилаті боби
One serving (170 g) is high in iron, folate and fibre.
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
Recipes with Winged beans (boiled)
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