Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without 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 | 5 MG | 0% | |
| 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, without salt
These legume seeds, often recognized by their distinctive "eye," are a nutritional powerhouse, especially in their frozen, cooked, and unsalted form. They represent a significant source of plant-based protein, vital for building and repairing tissues, and are packed with complex carbohydrates, providing sustained energy. The high fiber content is a standout benefit, contributing to digestive health, promoting satiety, and assisting in blood sugar regulation. Further, they offer essential vitamins and minerals, including folate, iron, and potassium, which are important for various bodily functions such as red blood cell production, and maintaining healthy blood pressure.
In the kitchen, these versatile seeds can be incorporated into a wide variety of meals. They are delicious in hearty stews and soups, providing a satisfying texture and flavor. They can also be mashed to create a nutritious side dish or used as a base for flavorful dips. Cowpeas pair well with various spices and herbs, allowing for diverse culinary exploration. Including them in your diet is an easy way to boost your intake of essential nutrients and enjoy a delicious and filling meal.
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