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Legumes, Nuts, and Seeds  / Beans

Velvet bean seed, dried Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 378kcal / 2530kcal (14%)

Macronutrients

Total Fat
4.7 g/ 42g (11%)
Total Carbohydrates
55.8 g/ 348g (16%)
Protein
28.2 g/ 71g (39%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.37 mg/ 1mg (30%)
source
Vitamin B2
0.07 mg/ 1mg (5%)
Vitamin B3
1.2 mg NE/ 16mg NE (7%)

Minerals

Calcium
494 mg/ 750mg (65%)
high
Iron
4.7 mg/ 12mg (39%)
high
Phosphorus
403 mg/ 700mg (57%)
high
What is this food?
AI-assisted
Velvet bean seed (dried) — a legume seed that’s usually cooked (soaked and boiled) before eating. It’s commonly used like other beans for meals and side dishes.
Why it matters to health
AI-assisted
Velvet bean seeds are a good source of plant protein and carbohydrates, which help keep you full and support steady energy for your day. They also have some fat (mostly from plants), which helps with taste and satiety. Since it’s a dried seed, it’s more calorie-dense per 100g, so the portion matters—especially if you’re eating 3 full meals plus 1–2 snacks a day.
Healthier tips
AI-assisted
  • Cook it well: soak then boil until soft to improve digestibility.
  • Use a serving size of about 1/2 to 1 cup cooked per meal (adjust based on your overall rice/bread intake).
  • Pair with vegetables (e.g., leafy greens or mixed veggies) to balance the plate.
  • If you’re also eating rice or noodles, reduce the rice portion and let the beans be the main “carb + protein” component.
  • For snacks, avoid turning it into a “dry snack” portion—keep it as part of meals for better balance.
Common Filipino dishes
Ginataang monggo, Adobong sitaw with beans, Sinigang with beans, Baked beans-style Filipino beans, Mixed vegetable with beans
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Food
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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