Legume
white cowpea.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
320
PROTEIN
21.3g
CARBS
53.8g
FAT
1.1g
FIBER
11.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories320kcal—
Protein21.3g43%
Carbohydrates53.8g20%
Fiber11.7g42%
Sugar1.2g2%
Total fat1.1g1%
Saturated fat0.28g1%
Trans fat0g—
Cholesterol0mg0%
Water9.3g—
MINERALS
Sodium12.5mg1%
Potassium1243mg26%
Calcium84.1mg6%
Iron5.0mg28%
Magnesium213mg51%
Phosphorus378mg30%
Zinc3.6mg32%
Copper0.68mg76%
Manganese1.4mg59%
Selenium26.6µg48%
VITAMINS
Vitamin A8.2µg1%
Vitamin C0mg0%
Vitamin D0.93µg5%
Vitamin E0.65mg4%
Vitamin K1.7µg1%
Thiamin (B1)0.34mg28%
Riboflavin (B2)0.09mg7%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)1.7mg33%
Vitamin B60.26mg15%
Biotin (B7)4.3µg14%
Folate (B9)249µg62%
%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 cup196g
1 tablespoon12.3g
1 teaspoon4.1g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter828.4g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
- ✓Rich in plant-based protein, essential for building and repairing tissues.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and cell growth, particularly important during pregnancy.
- ✓Contains soluble fiber that can help lower LDL (bad) cholesterol levels, supporting cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Soak dried cowpeas for at least 6-8 hours or overnight to significantly reduce cooking time and improve digestibility.
- 2For a quick soak, bring cowpeas to a boil in water, cook for 2 minutes, then remove from heat and let stand for 1 hour.
- 3Wait to add salt or acidic ingredients like tomatoes or lemon juice until the cowpeas are fully tender, as they can toughen the skins.
- 4White cowpeas have a creamy texture and mild flavor, making them versatile for stews, curries, salads, and dips.
STORAGE
Keep it fresh.
- Store dried white cowpeas in an airtight container in a cool, dark, and dry place like a pantry for up to one year.
- Cooked cowpeas should be refrigerated in a sealed container and consumed within 3-5 days.
FAQ
Frequently asked questions.
Is white cowpea healthy?
Yes, white cowpeas are highly nutritious. They are an excellent source of dietary fiber for digestion and plant-based protein for tissue repair. They also contain significant amounts of folate and soluble fiber, which support heart health and cell growth.
How much protein and calories are in white cowpeas?
A 100g serving of dry white cowpeas contains approximately 320.27 calories and 21.25g of protein. They are also very low in fat, containing only about 1.14g per 100g, making them an excellent lean protein source.
Is white cowpea good for weight loss?
Yes, white cowpeas can be beneficial for weight loss due to their high fiber and protein content. These nutrients increase satiety, helping you feel full for longer and reducing the likelihood of overeating.
Is white cowpea gluten-free?
Yes, white cowpeas are naturally gluten-free. They are a safe and nutritious carbohydrate and protein source for individuals with celiac disease or non-celiac gluten sensitivity.
Can diabetics eat white cowpeas?
Yes, white cowpeas are excellent for diabetics because they have a low glycemic index. The high dietary fiber content helps regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream.
Do I need to soak white cowpeas before cooking?
While not strictly required, soaking white cowpeas for 4-6 hours can significantly reduce cooking time and improve digestibility. If you skip soaking, they will still cook well but may take 45-60 minutes to become tender on the stovetop.
What do white cowpeas taste like?
White cowpeas have a mild, slightly nutty flavor and a creamy texture when cooked. Because their flavor is subtle, they easily absorb the spices and seasonings of the dishes they are cooked in.
How should I store dried white cowpeas?
Dried white cowpeas should be stored in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, they can remain fresh for up to 1-2 years.
Is white cowpea keto-friendly?
No, white cowpeas are not keto-friendly as they are high in carbohydrates, containing about 53.77g of carbs per 100g. They are better suited for low-fat or high-fiber diets rather than low-carb ketogenic diets.
Why is white cowpea recommended during pregnancy?
White cowpeas are rich in folate (Vitamin B9), which is crucial for DNA synthesis and cell growth. Adequate folate intake is essential during pregnancy to support the healthy development of the fetus and prevent neural tube defects.
