Cowpeas, leafy tips, cooked, boiled, drained, 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 | 18.4 MG | 20% | |
| Thiamin | 0.3 MG | 21% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 60 UG | 15% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 29 UG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 69 MG | 5% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 62 MG | 15% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 351 MG | 7% | |
| Sodium, Na | 242 MG | 11% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 17% | |
| Manganese, Mn | 0.4 MG | 18% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Thiamin (21% DV).
About Cowpeas, leafy tips, cooked, boiled, drained, with salt
These leafy greens are the tender tips of the cowpea plant, harvested before the pods fully develop. While cowpeas are widely known for their protein-rich legumes, their leaves are a lesser-known but highly nutritious edible part. When cooked, they become soft and mild in flavor, making them a versatile ingredient in many traditional dishes. The cooking process with salt enhances their natural taste, though it's worth noting that the sodium content will increase depending on how much salt is added.
Nutritionally, these greens offer a low-calorie source of plant-based protein, with nearly 5 grams per 100 grams serving. They are nearly fat-free and provide a small amount of carbohydrates, making them a light yet nourishing option. However, they contain no dietary fiber, which is something to consider if you're aiming to increase your fiber intake through vegetables. Their protein content makes them a valuable addition to plant-based diets, especially when combined with other protein sources to ensure a balanced amino acid profile.
In cooking, these leafy tips are commonly used in soups, stews, and sautés, particularly in African, Asian, and Southern U.S. cuisines. They can be simmered with spices, tomatoes, and onions for a hearty side dish or blended into sauces for added nutrition. Their mild flavor also allows them to pair well with grains, legumes, or meats, making them a flexible ingredient for both vegetarian and omnivorous meals.
Dietary Information
Cowpeas, leafy tips, cooked, boiled, drained, with salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Cowpeas, leafy tips, cooked, boiled, drained, with salt include Thiamin (21% DV) , and Vitamin C, total ascorbic acid (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 22 calories per 100 grams, Cowpeas, leafy tips, cooked, boiled, drained, with salt gets 85% of its calories from protein, 51% from carbohydrates, and 4% from fat. This is lower than most foods and comparable to fruits and vegetables.
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