Cowpeas, common (blackeyes, crowder, southern), 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 | 0.9 MG | 71% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 2.1 MG | 13% | |
| Pantothenic acid | 1.5 MG | 30% | |
| Vitamin B-6 | 0.4 MG | 21% | |
| Folate, total | 633 UG | 158% | |
| Choline, total | 94.7 MG | 17% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 110 MG | 8% | |
| Iron, Fe | 8.3 MG | 46% | |
| Magnesium, Mg | 184 MG | 44% | |
| Phosphorus, P | 424 MG | 34% | |
| Potassium, K | 1,112 MG | 24% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 3.4 MG | 31% | |
| Copper, Cu | 0.8 MG | 94% | |
| Manganese, Mn | 1.5 MG | 66% | |
| Selenium, Se | 9 UG | 16% |
Nutrition Highlights
- Excellent source of protein with 23.5g per 100g, great for muscle building and recovery.
- Very low in fat (1.3g per 100g).
- High in dietary fiber (10.6g per 100g), supporting digestive health.
- Good source of Iron, Fe (46% DV).
- Good source of Magnesium, Mg (44% DV).
- Good source of Phosphorus, P (34% DV).
About Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
These are the mature, dried seeds of the cowpea plant, commonly known as black-eyed peas, crowder peas, or southern peas. They are a staple in many cuisines, particularly in the Southern United States and parts of Africa. Typically cooked before consumption, they can be used in stews, soups, salads, or served as a side dish.
Nutritionally, these legumes are a good source of plant-based protein, providing 23.52g per 100g serving, and complex carbohydrates (60.03g). They also offer a significant amount of fiber (10.60g), which supports digestive health and can contribute to feelings of fullness. With 336 calories and only 1.26g of fat per 100g, they can be a valuable addition to weight management plans. The high protein content also makes them a suitable food for individuals looking to build or maintain muscle mass.
To incorporate them into your diet, soak the dried peas for several hours or overnight to reduce cooking time. They can then be boiled or simmered until tender. Consider adding them to vegetarian chili, pairing them with rice, or using them as a base for a hearty soup.
Dietary Information
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw include Folate, total (158% DV) , Copper, Cu (94% DV) , Thiamin (71% DV) , Manganese, Mn (66% DV) , and Iron, Fe (46% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 336 calories per 100 grams, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw gets 28% of its calories from protein, 71% from carbohydrates, and 3% from fat. This is moderately high, similar to many cooked grains and dairy products.
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