Cowpeas (blackeyes), immature seeds, raw
* 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 | 2.5 MG | 3% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 168 UG | 42% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 41 UG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 126 MG | 10% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 51 MG | 12% | |
| Phosphorus, P | 53 MG | 4% | |
| Potassium, K | 431 MG | 9% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 1.0 MG | 9% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.6 MG | 24% | |
| Selenium, Se | 2.3 UG | 4% |
Nutrition Highlights
- Low in calories with 90 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 (24% DV).
- Good source of Folate, total (42% DV).
About Cowpeas (blackeyes), immature seeds, raw
These small, pale legumes with their distinctive dark "eye" are harvested before full maturity, giving them a tender texture and mild, slightly sweet flavor. At this stage, they retain more moisture and have a fresher taste compared to their dried counterparts. They're a good source of plant-based protein and dietary fiber, offering about 3 grams of protein and 5 grams of fiber per 100 grams. With only 90 calories and minimal fat, they fit well into calorie-conscious eating plans. Their carbohydrate content is moderate, making them a balanced choice for steady energy without sharp blood sugar spikes, especially when paired with healthy fats or proteins.
In the kitchen, they're incredibly versatile—often enjoyed steamed or boiled as a simple side dish, tossed into salads for added texture and nutrition, or incorporated into soups and stews. In Southern U.S. cuisine, they're a staple in dishes like Hoppin' John, while in West African cooking, they appear in fritters and porridges. Their mild flavor means they absorb seasonings well, making them a great canvas for herbs, spices, and aromatics. For those looking to boost plant protein or increase fiber intake, these immature seeds are an easy, nutritious addition to meals.
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