Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, 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 | 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 | 4 MG | 0% | |
| 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, without salt
A staple in Southern cuisine, these are the mature seeds of cowpeas, commonly known as black-eyed peas, crowder peas, or southern peas, prepared through boiling without the addition of salt. Classified within the Legumes and Legume Products category, they offer a substantial source of plant-based nutrition.
A 100-gram serving provides 116 calories, delivering a significant 7.73 grams of protein and 6.5 grams of fiber. The carbohydrate content is 20.76 grams, while the fat content remains low at 0.53 grams. The high fiber content contributes to feelings of fullness, making them a valuable addition to weight management diets. The notable protein content supports muscle maintenance and growth, beneficial for those focused on building muscle mass.
These cooked cowpeas can be easily incorporated into various meals. They are often enjoyed as a side dish, added to soups and stews, or used as a base for salads. Their mild flavor allows them to pair well with a variety of seasonings and ingredients. Because they are boiled without salt, you can add your own seasoning to fit your needs.
Dietary Information
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without 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, without 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, without 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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