Cowpeas (Black-Eyed Peas) – Immature Seeds, Frozen, Cooked, Bleached, Drained, Without Salt
Introduction
Cowpeas, also known as black-eyed peas, are a popular legume that offers a wealth of nutrients in a small serving. These versatile beans are commonly used in a variety of dishes, from hearty soups and stews to salads and side dishes. When frozen and cooked, these peas retain much of their nutritional value, providing a rich source of protein, fiber, and essential vitamins and minerals. The following breakdown highlights the key nutritional components of these legumes, offering a closer look at their health benefits and how they contribute to a balanced diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 132 kcal |
| Protein | 8.49 g |
| Total Fat | 0.66 g |
| Saturated Fat | 0.175 g |
| Carbohydrates | 23.76 g |
| Fiber | 6.4 g |
| Sugar | 4.46 g |
| Calcium | 23 mg |
| Iron | 2.12 mg |
| Magnesium | 50 mg |
| Phosphorus | 122 mg |
| Potassium | 375 mg |
| Sodium | 5 mg |
| Zinc | 1.42 mg |
| Copper | 0.184 mcg |
| Manganese | 0.791 mg |
| Selenium | 3.4 mcg |
| Vitamin C | 2.6 mg |
| Thiamin (Vitamin B1) | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.064 mg |
| Niacin (Vitamin B3) | 0.728 mg |
| Vitamin B6 | 0.095 mg |
| Folate | 141 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4 mcg |
| Vitamin E | 0.3 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas (black-eyed peas) are naturally free from common allergens such as gluten, dairy, and soy. However, as with all legumes, they may cause digestive discomfort for some individuals, particularly those with sensitivities to certain beans or legumes. It is always advisable to consult with a healthcare provider if you have concerns regarding allergies or digestive issues.
Dietary Preferences
Cowpeas are an excellent option for a variety of dietary preferences and needs:
- Vegan/Vegetarian: Naturally plant-based and rich in protein, cowpeas are a great addition to vegan and vegetarian diets.
- Gluten-Free: These peas are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivities.
- High-Fiber: With a substantial fiber content, black-eyed peas help promote digestive health and contribute to overall wellness.
- Low Sodium: These peas contain only 5 mg of sodium per 100g, making them a heart-healthy option for those watching their sodium intake.
- Low-Fat: At just 0.66 grams of fat per 100g, cowpeas are a low-fat legume option suitable for those looking to maintain a low-fat diet.
Health Benefits & Usage Tips
Black-eyed peas are an excellent source of plant-based protein, making them a fantastic choice for vegetarians, vegans, or anyone looking to reduce their meat consumption. In addition to their protein content, they are high in dietary fiber, which supports digestive health, helps regulate blood sugar levels, and may aid in weight management.
The micronutrients found in cowpeas, including iron, magnesium, and phosphorus, contribute to healthy bone function, muscle contraction, and energy metabolism. Their potassium content also helps support heart health by aiding in the regulation of blood pressure.
To incorporate black-eyed peas into your diet, consider adding them to salads, soups, or stews. You can also enjoy them as a side dish or blend them into dips like hummus for a delicious and nutritious snack. Their mild, slightly nutty flavor makes them a versatile ingredient in a variety of savory dishes.
Conclusion
Frozen, cooked, and drained cowpeas (black-eyed peas) are not only an easy-to-prepare and convenient option but also a highly nutritious food that provides a good balance of protein, fiber, and essential vitamins and minerals. Whether you’re looking to enhance your meals with plant-based protein or add some fiber to your diet, these legumes are an excellent choice. With their versatility and health benefits, black-eyed peas are a great addition to any meal plan, particularly for those with specific dietary preferences or nutritional goals.
