Cowpeas (blackeyes), immature seeds, frozen, 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 | 2.6 MG | 3% | |
| Thiamin | 0.3 MG | 22% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 141 UG | 35% | |
| Choline, total | 45.6 MG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 4 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 36.8 UG | 31% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 23 MG | 2% | |
| Iron, Fe | 2.1 MG | 12% | |
| Magnesium, Mg | 50 MG | 12% | |
| Phosphorus, P | 122 MG | 10% | |
| Potassium, K | 375 MG | 8% | |
| Sodium, Na | 241 MG | 10% | |
| Zinc, Zn | 1.4 MG | 13% | |
| Copper, Cu | 0.2 MG | 20% | |
| Manganese, Mn | 0.8 MG | 34% | |
| Selenium, Se | 3.4 UG | 6% |
Nutrition Highlights
- Very low in fat (0.7g per 100g).
- High in dietary fiber (6.4g per 100g), supporting digestive health.
- Good source of Copper, Cu (20% DV).
- Good source of Manganese, Mn (34% DV).
- Good source of Thiamin (22% DV).
- Good source of Folate, total (35% DV).
About Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt
These immature legumes are harvested before full maturity, offering a tender texture and mild, slightly sweet flavor. When prepared from frozen and cooked with salt, they provide a nutrient-dense option that's particularly rich in plant-based protein and dietary fiber. A 100-gram serving delivers 8.5 grams of protein, making them an excellent choice for vegetarians and those looking to increase their protein intake without relying on meat. The 6.4 grams of fiber per serving supports digestive health and helps maintain steady blood sugar levels.
In the kitchen, these versatile legumes shine in both traditional and contemporary dishes. They're commonly used in Southern American cuisine, often simmered with smoked meats or incorporated into hearty stews and soups. Their mild flavor makes them perfect for absorbing seasonings and spices, whether you're creating a simple side dish with garlic and herbs or adding them to grain bowls and salads for extra nutrition. They also work well in vegetarian chili, as a protein boost in pasta dishes, or pureed into dips and spreads. When cooking from frozen, they require minimal preparation time, making them a convenient option for quick, nutritious meals.
Dietary Information
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt include Folate, total (35% DV) , Manganese, Mn (34% DV) , Vitamin K (phylloquinone) (31% DV) , Thiamin (22% DV) , and Copper, Cu (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 131 calories per 100 grams, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt gets 26% of its calories from protein, 72% from carbohydrates, and 5% from fat. This is moderate, similar to many lean proteins and whole grains.
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