Cowpeas Leafy Tips (Cooked, Blanched, Dried with Salt) – Nutritional Information
Cowpeas leafy tips, when cooked, blanched, and dried with salt, are a nutritious addition to a variety of dishes, offering a wealth of vitamins, minerals, and plant-based proteins. This leafy green, often incorporated into various regional cuisines, is a rich source of essential nutrients that support overall health.
Below is a detailed breakdown of the nutritional profile of cowpeas leafy tips:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22 kcal |
| Protein | 4.67 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 2.8 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 69 mg |
| Iron | 1.09 mg |
| Magnesium | 62 mg |
| Phosphorus | 42.0 mg |
| Potassium | 351 mg |
| Sodium | 242 mg |
| Zinc | 0.24 mg |
| Copper | 0.154 mcg |
| Manganese | 0.412 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 18.4 mg |
| Thiamin (Vitamin B1) | 0.256 mg |
| Riboflavin (Vitamin B2) | 0.142 mg |
| Niacin (Vitamin B3) | 1.008 mg |
| Vitamin B6 | 0.135 mg |
| Folate | 60.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 29.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas leafy tips do not typically contain common allergens such as gluten, nuts, dairy, or soy. However, as with any food, it is always advisable to check for individual sensitivities or allergies, especially when prepared in dishes alongside other ingredients.
Dietary Preferences
This dish fits well within a variety of dietary preferences, including:
- Vegan: Naturally plant-based, suitable for vegan and vegetarian diets.
- Gluten-Free: No gluten is present, making it safe for those with gluten sensitivities or celiac disease.
- Low-Calorie: At just 22 kcal per 100g, it’s ideal for those looking to maintain or lose weight.
- Low-Sodium: While it contains 242 mg of sodium, it is still considered a moderate amount compared to many processed foods.
- Low-Fat: A healthy, low-fat option with only 0.1g of fat per serving.
Health Benefits and Usage
Cowpeas leafy tips are a powerhouse of vitamins and minerals, providing vital nutrients such as iron, calcium, magnesium, and potassium. These nutrients contribute to several health benefits:
- Muscle and Bone Health: Calcium and magnesium play key roles in maintaining strong bones and muscle function.
- Cardiovascular Health: Potassium and magnesium are essential for maintaining a healthy heart and regulating blood pressure.
- Immune Support: The vitamin C content helps strengthen the immune system and fight off infections.
- Energy and Metabolism: The presence of B vitamins, including thiamin, riboflavin, and niacin, supports energy production and efficient metabolism.
Cowpeas leafy tips can be used in various dishes, including soups, stews, salads, and as a side dish to complement a wide range of main courses. Their mildly earthy flavor pairs well with both vegetables and meats, making them a versatile ingredient to have on hand.
Conclusion
Incorporating cowpeas leafy tips into your diet offers a host of nutritional benefits, from supporting bone health to boosting your immune system. Whether you enjoy them in traditional recipes or as part of a modern culinary creation, these nutrient-dense greens provide an excellent, healthy addition to your meals. Their low-calorie and low-fat nature also make them a perfect choice for those mindful of their dietary intake while still craving a satisfying, flavorful dish.
