Cowpeas, young pods with 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 | 33 MG | 37% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.9 MG | 19% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 53 UG | 13% | |
| Choline, total | 22 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 68 UG | 8% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 31.5 UG | 26% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 65 MG | 5% | |
| Iron, Fe | 1 MG | 6% | |
| Magnesium, Mg | 58 MG | 14% | |
| Phosphorus, P | 65 MG | 5% | |
| Potassium, K | 215 MG | 5% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (44 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (3.3g per 100g).
- Good source of Vitamin C, total ascorbic acid (37% DV).
- Good source of Vitamin K (phylloquinone) (26% DV).
About Cowpeas, young pods with seeds, raw
These vibrant green pods, packed with developing seeds, represent a nutritional powerhouse often overlooked. Cowpeas, in their young, raw state, provide a delicate sweetness and crisp texture, making them a versatile addition to any diet. A significant source of plant-based protein, they contribute to satiety and support muscle health. Furthermore, their impressive fiber content aids digestion, promotes gut health, and helps regulate blood sugar levels. The low-fat profile makes them a heart-healthy choice.
Raw cowpeas can be enjoyed in a variety of ways. They make a refreshing snack on their own or can be sliced and added to salads for a boost of nutrients and a satisfying crunch. Incorporate them into stir-fries, lightly steamed or sautéed to retain their vibrant color and enhance their flavor. Consider them as a unique topping for grain bowls or as a component of a crudités platter with hummus or other dips. Remember to choose fresh, firm pods with a bright green color for the best flavor and nutritional value.
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