Legume
raw cowpeas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
blackeyescrowder peassouthern peas
SERVING
CALORIES
336
PROTEIN
23.5g
CARBS
60g
FAT
1.3g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories336kcal—
Protein23.5g47%
Carbohydrates60g22%
Fiber10.6g38%
Sugar6.9g14%
Total fat1.3g2%
Saturated fat0.33g2%
Trans fat0g—
Cholesterol0mg0%
Water11.9g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium110mg8%
Iron8.3mg46%
Magnesium184mg44%
Phosphorus424mg34%
Zinc3.4mg31%
Copper0.85mg94%
Manganese1.5mg67%
Selenium9.0µg16%
VITAMINS
Vitamin A3.0µg0%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.39mg3%
Vitamin K5.0µg4%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.36mg21%
Folate (B9)633µg158%
Vitamin B120µg0%
%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 cup167g
1 tablespoon10.5g
1 teaspoon3.5g
1 ml0.7g
1 liter700g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
- ✓Excellent source of plant-based protein, which is essential for muscle repair and growth.
- ✓High in folate (Vitamin B9), a key nutrient for DNA synthesis and red blood cell formation.
- ✓Contains soluble fiber that can help lower LDL ('bad') cholesterol, supporting cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Soak dried cowpeas in water for at least 4-6 hours or overnight to significantly reduce cooking time and improve digestibility.
- 2For a quicker method, cover dried cowpeas with water, bring to a boil for 2 minutes, then remove from heat and let stand for 1 hour.
- 3Simmer cowpeas gently in broth or water until tender, typically 60-90 minutes. Add salt and acidic ingredients like tomatoes towards the end of cooking to prevent the skins from toughening.
- 4Cowpeas pair well with smoked meats, onions, garlic, bell peppers, and spices like thyme and cayenne pepper.
STORAGE
Keep it fresh.
- Store dried raw cowpeas in an airtight container in a cool, dark, and dry place for up to one year.
- If fresh (shelled), store them in a breathable bag in the refrigerator and use within 5-7 days for optimal freshness.
FAQ
Frequently asked questions.
Are cowpeas healthy?
Yes, cowpeas are highly nutritious, offering 23.52g of protein and significant dietary fiber per 100g. They support digestive health, help regulate blood sugar, and provide essential folate for red blood cell formation and DNA synthesis.
How much protein is in raw cowpeas?
Raw cowpeas contain approximately 23.52g of protein per 100g. This makes them an excellent plant-based protein source for muscle repair and growth, particularly for those on vegetarian or vegan diets.
Are cowpeas good for weight loss?
Yes, cowpeas can aid weight loss due to their high fiber content, which promotes satiety and helps you feel full longer. Additionally, they are very low in fat, containing only 1.26g per 100g, while providing sustained energy through complex carbohydrates.
Are cowpeas gluten-free?
Yes, cowpeas are naturally gluten-free legumes. They are an excellent alternative to grain-based side dishes for individuals with celiac disease or non-celiac gluten sensitivity.
Are cowpeas keto-friendly?
No, cowpeas are generally not considered keto-friendly because they are high in carbohydrates, containing about 60.03g per 100g. They are better suited for balanced or high-carb diets rather than low-carb ketogenic lifestyles.
Do I need to soak raw cowpeas before cooking?
While cowpeas cook faster than many other dried beans, soaking them for 4-6 hours can further reduce cooking time and help improve digestibility. Soaking helps break down the complex sugars that can cause flatulence.
How do you cook raw cowpeas?
To cook, rinse the peas and simmer them in a pot with three parts water to one part peas for 45 to 60 minutes until tender. In a pressure cooker, they typically take only 10 to 15 minutes after reaching pressure.
What do cowpeas taste like?
Cowpeas have a mild, earthy, and slightly nutty flavor with a creamy texture once cooked. Because of their subtle taste, they are excellent at absorbing the flavors of aromatics like garlic, onions, and various spices in stews.
How should I store raw cowpeas?
Store raw, dried cowpeas in an airtight container in a cool, dark, and dry location. When kept away from moisture and heat, they can maintain their quality for up to one to two years.
Can I eat cowpeas raw?
No, you should not eat cowpeas raw. Like most legumes, raw cowpeas contain lectins and antinutrients that can cause severe digestive upset; cooking thoroughly neutralizes these compounds and makes the nutrients bioavailable.
