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Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* 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.
Vitamins
| 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
Dried cowpeas, including black-eyed peas, crowder peas, and southern peas, are high in plant protein and carbohydrate with modest fat and fiber. They cook faster than most dried beans and do not require as long a soak. In the American South, black-eyed peas with rice are a New Year's tradition. Their flavor is earthy and slightly savory, and they pair naturally with smoked pork, collard greens, and stewed tomatoes.
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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