Also called: four-angled bean, asparagus bean, goa bean, princess bean, Asparagus pea, Dragon bean, chara, kamranga shim, tua phu, dau rong, kecipir, kacang botol, sigarilyas, chausar, चौसर, sirukavarakai, சிறுகவரக்காய், chathurappayar, ചതുരപ്പയർ, thua phu, ถั่วพู, siji dou, 四棱豆, shikaku mame, 四角豆, ne-gak-kong, 네각콩, fterota fasolia, φτερωτά φασόλια, fasiolia mujnah, فاصولياء مجنحة, loobiaye baldar, لوبیای بالدار, krylatye bopy, крылатые бобы, krylati boby, крилаті боби, chaturkon shim, চতুষ্কোণ শিম, chikkudu, చిక్కుడు, ਵਿੰਗਡ ਬੀਨਜ਼, વિંગડ બીન્સ, ವಿಂಗಡ್ ಬೀನ್ಸ್, ዊንግድ ቢንስ, đậu rồng, char-kor, चार-कोर, chhatim, ছাতিম, murungai, முருங்கை, kondachikkudu, కొండచిక్కుడు, sijiao dou, shikakumame, シカクマメ, ne-net-kong, 네넷콩, tua phu nueng, ถั่วพูนึ่ง, bhap mein paki char kune phaliyan, भाप में पकी चार कोने फलियां, bhape chaturkoni shim, ভাপে চতুকোণী শিম, avirai seitha chiragu avarai, ஆவியில் வேகவைத்த சிறக அவரை, aaviripaina udikinchina chikkudukaya, ఆవిరిపై ఉడికించిన చిక్కుడుకాయ, bhap vich pakiyan chaukoni phaliyan, ਭਾਪ ਵਿੱਚ ਪਕੀਆਂ ਚੌਕੋਨੀ ਫਲੀਆਂ, vafveli char khunawali fali, વાફવેલી ચાર ખૂણાવાળી ફળી, vafvleli chaukoni shenga, वाफवलेली चौकोनी शेंगा, havina mele bevisida nagara avare, ಹಬೆಯ ಮೇಲೆ ಬೇಯಿಸಿದ ನಾಗರ ಅವರೆ, aaviyil vevichath chathura payar, ആവിയിൽ വേവിച്ച ചതുരപ്പയർ, zheng sizhu dou, 蒸四棱豆, mushita shikakumame, 蒸したシカクマメ, jjeun ne-gak kong, 찐 네각콩, atmo ta ftelota fasolia, ατμού φτερωτά φασόλια, fasuliya mujnahah bil bukhar, فاصوليا مجنحة بالبخار, lubia parvazi bokhap, لوبیا پروازی بخارپز, ba-echey guaya, በእንፋሎት የተበሰለ ክንፍ ባቄላ, varenye na paru krylatye boby, вареные на пару крылатые бобы, vareni na paru krylati bobi, варені на пару крилаті боби
One serving (170 g) is high in iron, magnesium and zinc.
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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