Winged bean tuber has 148 kcal per 100 g. An underground tuber with 11.6 g protein — unusually high for a root. Track as a starchy protein source.
How should I track Winged bean tuber?
Winged bean tuber is a good source of zinc. For consistent tracking of Winged bean tuber, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.