Cowpeas, catjang, mature 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 | 1.5 MG | 2% | |
| Thiamin | 0.7 MG | 57% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 2.8 MG | 17% | |
| Pantothenic acid | 1.5 MG | 30% | |
| Vitamin B-6 | 0.4 MG | 21% | |
| Folate, total | 639 UG | 160% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 85 MG | 7% | |
| Iron, Fe | 10.0 MG | 55% | |
| Magnesium, Mg | 333 MG | 79% | |
| Phosphorus, P | 438 MG | 35% | |
| Potassium, K | 1,375 MG | 29% | |
| Sodium, Na | 58 MG | 3% | |
| Zinc, Zn | 6.1 MG | 56% | |
| Copper, Cu | 1.1 MG | 118% | |
| Manganese, Mn | 1.5 MG | 67% | |
| Selenium, Se | 9.1 UG | 17% |
Nutrition Highlights
- Excellent source of protein with 23.9g per 100g, great for muscle building and recovery.
- Very low in fat (2.1g per 100g).
- High in dietary fiber (10.7g per 100g), supporting digestive health.
- Rich source of Iron, Fe (55% of Daily Value per 100g).
- Rich source of Magnesium, Mg (79% of Daily Value per 100g).
- Good source of Phosphorus, P (35% DV).
About Cowpeas, catjang, mature seeds, raw
Belonging to the legume family, these mature, raw seeds, commonly called cowpeas or catjang, are a versatile and nutritious food source. Across various cultures, they are frequently used in stews, soups, salads, and side dishes, offering a hearty and subtly earthy flavor.
A 100g serving provides 343 calories, highlighting their substantial energy content. They are a significant source of protein, with 23.85g per serving, making them valuable for muscle building and repair. The carbohydrate content is 59.64g, primarily complex carbohydrates, while the fiber content is notable at 10.7g. This aids in digestive health and promotes a feeling of fullness, beneficial for weight management. The fat content is relatively low at 2.07g.
Given their high protein and fiber content, cowpeas can be a valuable addition to weight loss diets by promoting satiety. Their protein density also makes them suitable for individuals focused on building muscle mass. To incorporate them, consider adding cooked cowpeas to salads for a protein boost, using them as a base for vegetarian chili, or blending them into dips and spreads. Remember to properly cook them before consumption to improve digestibility and nutrient absorption.
Dietary Information
Cowpeas, catjang, mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Cowpeas, catjang, mature seeds, raw include Folate, total (160% DV) , Copper, Cu (118% DV) , Magnesium, Mg (79% DV) , Manganese, Mn (67% DV) , and Thiamin (57% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 343 calories per 100 grams, Cowpeas, catjang, mature seeds, raw gets 28% of its calories from protein, 70% from carbohydrates, and 5% from fat. This is moderately high, similar to many cooked grains and dairy products.
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