Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.2 MG | 2% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.4 MG | 9% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 127 UG | 32% | |
| Choline, total | 32.9 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 40 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 128 MG | 10% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 52 MG | 12% | |
| Phosphorus, P | 51 MG | 4% | |
| Potassium, K | 418 MG | 9% | |
| Sodium, Na | 240 MG | 10% | |
| Zinc, Zn | 1.0 MG | 9% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.6 MG | 25% | |
| Selenium, Se | 2.5 UG | 5% |
Nutrition Highlights
- Low in calories with 94 kcal per 100g.
- Very low in fat (0.4g per 100g).
- High in dietary fiber (5g per 100g), supporting digestive health.
- Good source of Manganese, Mn (25% DV).
- Good source of Folate, total (32% DV).
About Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt
These young legumes, harvested before reaching full maturity, offer a tender texture and mild, slightly sweet flavor that makes them a versatile ingredient in many cuisines. Rich in plant-based protein and dietary fiber, they provide a satisfying, nutrient-dense addition to meals without excessive calories. The fiber content supports digestive health and helps maintain steady blood sugar levels, while the protein contributes to muscle maintenance and repair. With minimal fat and a good balance of carbohydrates, they fit well into a variety of eating patterns, from plant-based diets to those focused on whole foods.
In the kitchen, they shine in both simple and complex dishes. They can be simmered into soups and stews, tossed into salads for added texture and nutrition, or gently sautéed with herbs and spices for a quick side dish. Their mild taste allows them to absorb surrounding flavors, making them ideal for pairing with bold seasonings or creamy sauces. Whether served hot or cold, they offer a wholesome, satisfying option for anyone looking to boost their intake of plant-based nutrients.
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