Also called: raw winged beans, fresh goa beans, dry winged beans, princess asparagus, four-angled bean, thua phu, ถั่วพู, đậu rồng, kecipir, kacang botor, sigarilyas, char koni, चार कोनी, gol morich, গোল মরিচ, sarakaravalli, சர்க்கரைவள்ளி, chikkudu, చిక్కుడు, chaar koni ghevda, चार कोनी घेवडा, nagavalli, ನಾಗವಲ್ಲಿ, chathurappayaru, ചതുരപ്പയർ, sijidou, 四棱豆, shikakumame, 四角豆, neogak-kong, 네각콩, char koney phali, چار کونے پھلی, winged phali, ਵਿੰਗਡ ਫਲੀ, winged beans, વિંગડ બીન્સ, frouta tou drous, φρούτα του δρόσου, fasuliya mujannaha, فاصوليا مجنحة, lubia bal-dar, لوبیا بالدار, ዊንግድ ቢንስ, krylatye boby, крылатые бобы, krytlati bobi, крилаті боби, ne-gakh-kong
One serving (100 g) is high in iron, protein 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.
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