Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, 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 | 0.4 MG | 0% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 208 UG | 52% | |
| Choline, total | 32.2 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 53 MG | 13% | |
| Phosphorus, P | 156 MG | 12% | |
| Potassium, K | 278 MG | 6% | |
| Sodium, Na | 240 MG | 10% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.3 MG | 30% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 2.5 UG | 5% |
Nutrition Highlights
- Low in calories with 116 kcal per 100g.
- Very low in fat (0.5g per 100g).
- High in dietary fiber (6.5g per 100g), supporting digestive health.
- Good source of Copper, Cu (30% DV).
- Good source of Manganese, Mn (21% DV).
- Rich source of Folate, total (52% of Daily Value per 100g).
About Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt
Belonging to the Legumes and Legume Products category, this food consists of mature cowpea seeds – commonly known as black-eyed peas, crowder peas, or southern peas – that have been cooked by boiling in water with salt. A staple in Southern cuisine and other cultures, these seeds are often served as a side dish or incorporated into soups, stews, and salads.
Nutritionally, a 100g serving provides 116 calories, making it a moderately calorie-dense food. The substantial protein content (7.73g) contributes to satiety and supports muscle maintenance, while the high carbohydrate content (20.76g) provides energy. The low fat content (0.53g) and significant fiber content (6.50g) aid in digestive health and can contribute to weight management.
Cowpeas can be a valuable addition to various dietary approaches. Their protein and fiber content make them beneficial for those focused on weight loss or muscle building. They can be easily integrated into vegetarian and vegan diets as a primary protein source. To incorporate them into meals, consider adding them to rice dishes, combining them with vegetables, or mashing them as a flavorful dip.
Dietary Information
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt include Folate, total (52% DV) , Copper, Cu (30% DV) , and Manganese, Mn (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 116 calories per 100 grams, Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt gets 27% of its calories from protein, 72% from carbohydrates, and 4% from fat. This is moderate, similar to many lean proteins and whole grains.
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