Cowpeas (Common, Black-eyed, Crowder, Southern) – Raw
Cowpeas, often known by various names such as black-eyed peas, crowder peas, and southern peas, are a popular legume used in a wide range of dishes. These versatile beans are a staple in many cuisines, particularly in Southern cooking, and they offer a rich nutritional profile, making them an excellent addition to a balanced diet.
Below, you’ll find the detailed nutritional composition of raw cowpeas:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 336 kcal |
| Protein | 23.52 g |
| Fat | 1.26 g |
| Saturated Fat | 0.331 g |
| Carbohydrates | 60.03 g |
| Fiber | 10.6 g |
| Sugar | 6.9 g |
| Calcium | 110 mg |
| Iron | 8.27 mg |
| Magnesium | 184 mg |
| Phosphorus | 424 mg |
| Potassium | 1112 mg |
| Sodium | 16 mg |
| Zinc | 3.37 mg |
| Copper | 0.845 mcg |
| Manganese | 1.528 mg |
| Selenium | 9.0 mcg |
| Vitamin C | 1.5 mg |
| Thiamin (Vitamin B1) | 0.853 mg |
| Riboflavin (Vitamin B2) | 0.226 mg |
| Niacin (Vitamin B3) | 2.075 mg |
| Vitamin B6 | 0.357 mg |
| Folate | 633 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.39 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Cowpeas are generally considered safe for most individuals, but they may cause allergic reactions in those with legume allergies. Always check for any specific sensitivities before consuming cowpeas, especially if you have known allergies to other legumes like peanuts, lentils, or soybeans.
Dietary Preferences
Cowpeas are an excellent choice for various dietary preferences, including:
- Vegetarian and Vegan: Rich in plant-based protein, they are ideal for those following vegetarian or vegan diets.
- Gluten-Free: Naturally gluten-free, cowpeas are safe for individuals with gluten sensitivities or celiac disease.
- High-Protein: With over 23 grams of protein per 100 grams, cowpeas are a great option for those seeking to boost their protein intake, especially in plant-based diets.
Health Benefits and Advice
Cowpeas offer an impressive array of health benefits, thanks to their high protein, fiber, and micronutrient content. The dietary fiber supports digestive health, while the protein aids in muscle building and tissue repair. Cowpeas are also rich in potassium and magnesium, which are essential for maintaining healthy blood pressure and proper muscle function.
Additionally, the high folate content in cowpeas makes them an excellent choice for pregnant women, as folate is crucial for fetal development. The iron content is beneficial for those looking to maintain healthy blood cells, and the high antioxidant content, including zinc and selenium, supports overall immune function.
Conclusion
Incorporating cowpeas into your diet is an easy way to boost your intake of plant-based protein, fiber, and essential vitamins and minerals. Whether you’re cooking up a hearty Southern dish, a nutritious stew, or even adding them to salads, these beans are both versatile and nutritious. Always remember to pair them with a variety of vegetables, grains, and other legumes to maximize their nutritional value and enjoy a balanced diet.
