Cowpeas, leafy tips, 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 | 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% |
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
These vibrant green leaves come from the same plant that produces a popular legume, but in this form, they offer a nutrient-dense leafy vegetable option. With only 29 calories per 100 grams, they're remarkably low in energy density while delivering a notable 4.1 grams of protein—making them a valuable plant-based protein source, especially in regions where animal protein is less accessible. They contain 4.8 grams of carbohydrates and a minimal 0.3 grams of fat, making them suitable for low-fat and low-calorie dietary patterns. While they don't provide fiber in significant amounts, their micronutrient profile is impressive, particularly for vitamins A and C, calcium, and iron, which support immune function, vision, bone health, and oxygen transport.
In culinary use, these leaves are commonly incorporated into traditional African, Asian, and Caribbean dishes, often sautéed with onions, tomatoes, and spices, or simmered into stews and soups. They can also be lightly steamed or blanched and added to grain bowls or mixed vegetable dishes. Their slightly earthy, mildly bitter flavor pairs well with bold seasonings like chili, garlic, and smoked paprika. Because they're typically eaten cooked rather than raw, they're often combined with a source of vitamin C—such as tomatoes or citrus—to enhance iron absorption. For those seeking to diversify their intake of leafy greens or boost the nutritional value of plant-based meals, these leaves are a versatile and underutilized ingredient.
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.
Compare Cowpeas, leafy tips, raw
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