Cowpeas
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 44 kcal |
| Protein | 3.3 g |
| Fat | 0.3 g |
| Carbs | 9.5 g |
Cowpeas are a legume widely eaten as a vegetable when harvested young and green, common across African, South Asian and Southern American cuisines in stews, salads and side dishes. Per 100 g, raw cowpeas provide 44 kcal, 3.3 g of protein, 0.3 g of fat, 9.5 g of carbohydrates and 3.3 g of dietary fibre, with 5 g coming from sugars. They are a notable source of potassium at 215 mg per 100 g, alongside 65 mg of calcium and 65 mg of phosphorus. On the vitamin side, cowpeas contribute 33 mg of vitamin C, 68 mcg of vitamin A and 53 mcg of folate per 100 g. No glycemic index value is available for this form. Cowpeas are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto and Mediterranean dietary patterns.
How many calories in cowpeas?
Raw cowpeas contain 44 kcal per 100 g, making them a relatively low-calorie legume. A typical cooked serving of around 150 g would contribute roughly 66 kcal, though calorie content can shift depending on preparation method.
How much vitamin C is in cowpeas?
Raw cowpeas provide 33 mg of vitamin C per 100 g, which is a meaningful amount for a legume. Note that cooking will reduce this figure, so the vitamin C content in a finished dish will be lower.
Are cowpeas keto-friendly?
Cowpeas appear on the keto diet list here, with 9.5 g of carbohydrates and 3.3 g of fibre per 100 g, giving a net carb figure of around 6.2 g. Portion size matters on a strict keto plan, so they are best consumed in moderation.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 44.0 kcal |
| Protein | 3.3 g |
| Fat | 0.30 g |
| Carbs | 9.5 g |
| Sugars | 5.0 g |
| Fiber | 3.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.079 g |
| Monounsaturated | 0.027 g |
| Polyunsaturated | 0.13 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 65.0 mg |
| Iron | 1.0 mg |
| Magnesium | 58.0 mg |
| Phosphorus | 65.0 mg |
| Potassium | 215 mg |
| Sodium | 4.0 mg |
| Zinc | 0.34 mg |
| Copper | 0.10 mg |
| Manganese | 0.31 mg |
| Selenium | 0.90 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 68.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 33.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.49 mg |
| Vitamin K | 31.5 mcg |
| Thiamin (B1) | 0.15 mg |
| Riboflavin (B2) | 0.14 mg |
| Niacin (B3) | 1.2 mg |
| Pantothenic acid (B5) | 0.94 mg |
| Vitamin B6 | 0.17 mg |
| Folate (B9) | 53.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 22.0 mg |
Other cooking states of Cowpeas
Cooked cowpeas (34 kcal).
