Cowpea · Vigna unguiculata
Cowpeas, leafy tips, raw
Nutrition facts per 100 g · edible portion
Pulses6 forms & preparations
Dietary labels are inferred automatically from Cowpeas, leafy tips, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 70/100
How many beneficial nutrients Cowpeas, leafy tips, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cowpeas, leafy tips, raw come from — the split across carbs, fat & protein.
51% from carbs
-
Carbs 51%4.8 g per serving
-
Fat 6%0.3 g per serving
-
Protein 43%4.1 g per serving
What Cowpeas, leafy tips, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.8 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 44.0 mg | — |
| Omega-6 Fatty Acids | 60.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 53.0 mg | — |
| Stearic Acid | 8.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 13.0 mg | — |
| Erucic Acid | 8.0 mg | — |
| Linoleic Acid | 60.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 4.1 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 36.0 mcg | |
| Vitamin C | 36.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 1.1 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 101.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 63.0 mg | |
| Iron | 1.9 mg | |
| Magnesium | 43.0 mg | |
| Phosphorus | 9.0 mg | |
| Potassium | 455.0 mg | |
| Sodium | 7.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.5 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Cowpeas, leafy tips, raw
The cowpea (Vigna unguiculata) is a versatile legume that Americans know best as the black-eyed pea, a small, creamy bean marked by the black spot where it once joined the pod. Cultivated for thousands of years across Africa and Asia and long a cornerstone of Southern cooking, it has a smooth texture and an earthy, faintly nutty taste. Cowpeas are an excellent source of plant protein, fiber, folate, and iron with very little fat, around 340 calories per 100 grams dried.
In the American South they simmer into Hoppin' John, eaten on New Year's Day for luck, and they turn up in soups, stews, and cold bean salads; across West Africa the beans are ground for akara fritters and steamed bean cakes. Sold dried, canned, and frozen, dried cowpeas cook faster than most beans and skip the long overnight soak. Keep dried cowpeas in an airtight container somewhere cool and dry, and they will store for up to a year.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cowpeas, leafy tips, raw?
There are 29 calories in 100 g of Cowpeas, leafy tips, raw, or about 1 calories in 1 leaf (3 g).
How much protein is in Cowpeas, leafy tips, raw?
Cowpeas, leafy tips, raw contains 4.1 g of protein per 100 g.
How many carbs are in Cowpeas, leafy tips, raw?
Cowpeas, leafy tips, raw has 4.8 g of carbohydrates per 100 g.
How much fat is in Cowpeas, leafy tips, raw?
Cowpeas, leafy tips, raw provides 0.3 g of total fat per 100 g.
What is Cowpeas, leafy tips, raw a good source of?
Cowpeas, leafy tips, raw is an excellent source of Vitamin C (40% DV), Thiamin (B1) (30% DV), Folate (B9) (25% DV), Manganese (22% DV) and Copper (21% DV) and a good source of Riboflavin (B2), Iron, Vitamin B6, Magnesium and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related pulses
Beans, snap, green, cooked, boiled, drained, with salt
Peas, green, raw
Chickpea flour (besan)
Frijoles rojos volteados (Refried beans, red, canned)
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, canned
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt
Compare Cowpeas, leafy tips, raw with…
- Cowpeas, leafy tips, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Cowpeas, leafy tips, raw vs Peas, green, raw
- Cowpeas, leafy tips, raw vs Chickpea flour (besan)
- Cowpeas, leafy tips, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Cowpeas, leafy tips, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Cowpeas, leafy tips, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt