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Cowpeas, leafy tips, raw

Vegetables and Vegetable Products Sr Legacy
29 Calories
4.1g Protein
4.8g Carbs
0.3g Fat
0g Fiber
Nutrition Facts
Serving Size 100 g
Calories 29
% Daily Value*
Total Fat 0.3g 0%
Saturated Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 4.8g 2%
Dietary Fiber 0g 0%
Total Sugars 0g
Protein 4.1g 8%
Vitamin D 0mcg 0%
Calcium 63mg 5%
Iron 1.9mg 11%
Potassium 455mg 10%

* 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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Protein 4.1g 45%
Carbs 4.8g 53%
Fat 0.3g 2%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 36 MG 40%
Thiamin 0.4 MG 30%
Riboflavin 0.2 MG 13%
Niacin 1.1 MG 7%
Pantothenic acid 0.1 MG 1%
Vitamin B-6 0.2 MG 10%
Folate, total 101 UG 25%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 36 UG 4%
Vitamin D (D2 + D3) 0 UG 0%

Minerals

Nutrient Amount % DV
Calcium, Ca 63 MG 5%
Iron, Fe 1.9 MG 11%
Magnesium, Mg 43 MG 10%
Phosphorus, P 9 MG 1%
Potassium, K 455 MG 10%
Sodium, Na 7 MG 0%
Zinc, Zn 0.3 MG 3%
Copper, Cu 0.2 MG 21%
Manganese, Mn 0.5 MG 22%
Selenium, Se 0.9 UG 2%

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Chayote, fruit, raw 19 0.8g 4.5g 0.1g Chayote, fruit, cooked, boiled, drained, without salt 24 0.6g 5.1g 0.5g Chicory, witloof, raw 17 0.9g 4g 0.1g Chrysanthemum, garland, cooked, boiled, drained, without salt 20 1.6g 4.3g 0.1g Collards, raw 32 3.0g 5.4g 0.6g Collards, cooked, boiled, drained, without salt 33 2.7g 5.7g 0.7g

Nutrition Highlights

  • Very low in calories (29 kcal per 100g), suitable for weight management.
  • Very low in fat (0.3g per 100g).
  • Good source of Copper, Cu (21% DV).
  • Good source of Manganese, Mn (22% DV).
  • Good source of Vitamin C, total ascorbic acid (40% DV).
  • Good source of Thiamin (30% DV).

About Cowpeas, leafy tips, raw

Leafy cowpea tips - the tender young leaves and shoots at the top of the cowpea plant - are used as a cooking green across sub-Saharan Africa and parts of Asia. Raw, they have a mild, slightly grassy flavor and wilt quickly with heat. Notably high in protein for a leaf green, with minimal fat. Usually sauteed with aromatics, added to soups, or cooked similarly to spinach. Outside of African and Asian grocery markets, they are seldom available fresh in the United States, but they are worth knowing.

Dietary Information

Cowpeas, leafy tips, raw 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, raw include Vitamin C, total ascorbic acid (40% DV) , Thiamin (30% DV) , Folate, total (25% DV) , Manganese, Mn (22% DV) , and Copper, Cu (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.

Calorie Breakdown

At 29 calories per 100 grams, Cowpeas, leafy tips, raw gets 57% of its calories from protein, 66% from carbohydrates, and 8% from fat. This is lower than most foods and comparable to fruits and vegetables.

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