Legume
brown cowpea.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
320
PROTEIN
20.4g
CARBS
54.6g
FAT
1.1g
FIBER
11.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories320kcal—
Protein20.4g41%
Carbohydrates54.6g20%
Fiber11.5g41%
Sugar1.6g3%
Total fat1.1g1%
Saturated fat0.28g1%
Trans fat0g—
Cholesterol0mg0%
Water9.4g—
MINERALS
Sodium13.7mg1%
Potassium1241mg26%
Calcium81.7mg6%
Iron5.9mg33%
Magnesium213mg51%
Phosphorus372mg30%
Zinc3.4mg31%
Copper0.81mg90%
Manganese1.5mg66%
Selenium23.9µg44%
VITAMINS
Vitamin A7.1µg1%
Vitamin C0mg0%
Vitamin D0.92µg5%
Vitamin E0.70mg5%
Vitamin K1.8µg1%
Thiamin (B1)0.33mg28%
Riboflavin (B2)0.09mg7%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)1.5mg29%
Vitamin B60.30mg18%
Biotin (B7)4.0µg13%
Folate (B9)231µg58%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup182g
1 tablespoon11.4g
1 teaspoon3.8g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter769.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in plant-based protein and dietary fiber, promoting satiety and digestive health.
- ✓Excellent source of folate, which is crucial for DNA synthesis and preventing birth defects.
- ✓Low glycemic index helps regulate blood sugar levels, making it beneficial for diabetes management.
- ✓Good source of essential minerals like iron, magnesium, and potassium, supporting energy and cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Soak dried cowpeas for at least 4 hours or overnight to reduce cooking time and improve digestibility.
- 2Simmer in water or broth for 45-60 minutes until tender. Do not add salt or acidic ingredients until the end of cooking, as they can toughen the skins.
- 3Pair with grains like rice or quinoa to create a complete protein source containing all essential amino acids.
- 4Their earthy flavor is excellent in stews, soups, curries, and salads. They can also be mashed to make dips or fritters.
STORAGE
Keep it fresh.
- Store dried brown cowpeas in an airtight container in a cool, dark, and dry place for up to one year.
- Once cooked, store in a sealed container in the refrigerator for 3-5 days or freeze for up to 6 months.
FAQ
Frequently asked questions.
Are brown cowpeas healthy?
Yes, brown cowpeas are highly nutritious. They are rich in plant-based protein, dietary fiber, and essential minerals like iron and potassium, which support heart health, digestion, and overall energy levels.
How much protein and calories are in brown cowpeas?
A 100g serving of dried brown cowpeas provides approximately 320.27 calories and 20.36g of protein. This high protein-to-calorie ratio makes them an excellent plant-based protein source for muscle maintenance.
Are brown cowpeas good for weight loss?
Yes, they are very beneficial for weight management. Their high fiber and protein content promote satiety, helping you feel full for longer periods and reducing the likelihood of overeating.
Are brown cowpeas gluten-free and vegan?
Yes, brown cowpeas are naturally gluten-free and 100% plant-based. They are a safe and nutritious staple for individuals with celiac disease, gluten sensitivities, or those following a vegan diet.
Can diabetics eat brown cowpeas?
Yes, brown cowpeas have a low glycemic index, which helps prevent rapid spikes in blood sugar. The high fiber content also slows down the absorption of sugar, making them an ideal carbohydrate source for diabetes management.
How do you cook brown cowpeas?
Rinse the beans and simmer them in a pot with three parts water to one part beans. Cook for 45 to 60 minutes until tender. They can be added to soups, stews, or seasoned and served as a side dish.
Do I need to soak brown cowpeas before cooking?
Soaking is not strictly required for cowpeas as they cook faster than many other legumes, but soaking for 4-6 hours can reduce cooking time and help improve digestibility by breaking down gas-producing sugars.
What do brown cowpeas taste like?
Brown cowpeas have a mild, earthy, and slightly nutty flavor. They have a dense, creamy texture when cooked and are excellent at absorbing the flavors of the spices and aromatics they are cooked with.
How should I store brown cowpeas?
Store dried brown cowpeas in an airtight container in a cool, dry, and dark place for up to one year. Cooked cowpeas should be kept in the refrigerator and consumed within 3 to 5 days.
Are brown cowpeas good for pregnancy?
Yes, they are an excellent source of folate, which is a critical nutrient for DNA synthesis and the prevention of birth defects. They also provide iron, which helps support the increased blood volume needs during pregnancy.
