Cowpeas (Mature Seeds)
Cowpeas, commonly known as black-eyed peas, are a highly nutritious legume that is rich in protein and dietary fiber. These seeds are an excellent addition to a variety of dishes, offering a subtle earthy flavor and versatility in cooking.

Nutritional Information per 100g:
Nutrient | Amount |
---|---|
Energy | 77 kcal |
Protein | 4.74 g |
Total Fat | 0.55 g |
Saturated Fat | 0.144 g |
Carbohydrates | 13.63 g |
Dietary Fiber | 3.3 g |
Sugar | 0.0 g |
Calcium | 20.0 mg |
Iron | 0.97 mg |
Magnesium | 28.0 mg |
Phosphorus | 70.0 mg |
Potassium | 172.0 mg |
Sodium | 293.0 mg |
Zinc | 0.7 mg |
Copper | 0.117 mcg |
Manganese | 0.283 mg |
Selenium | 2.3 mcg |
Vitamin C | 2.7 mg |
Thiamin (Vitamin B1) | 0.076 mg |
Riboflavin (Vitamin B2) | 0.074 mg |
Niacin (Vitamin B3) | 0.354 mg |
Vitamin B6 | 0.045 mg |
Folate | 51.0 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.0 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information:
Cowpeas are generally safe for most individuals, though people with legume allergies may need to avoid them. Always check for any sensitivity or cross-reactivity with other legumes.
Dietary Preferences:
- Vegan: Yes
- Gluten-Free: Yes
- Low-Carb: No (moderate carbohydrate content)
- High-Protein: Yes
- High-Fiber: Yes
- Diabetic-Friendly: Suitable in moderation, as they are a low-glycemic index food.
Usage and Health Benefits:
Cowpeas are an excellent source of plant-based protein and dietary fiber, making them a valuable addition to vegetarian, vegan, or gluten-free diets. Rich in minerals such as magnesium, phosphorus, and potassium, they support bone health, muscle function, and overall well-being. The presence of antioxidants like vitamin C and iron contributes to immune function and promotes healthy red blood cells.
With a balanced amount of fats and carbohydrates, cowpeas provide steady energy, making them perfect for salads, stews, soups, or even as a side dish to complement various main courses.
Conclusion:
Cowpeas, or mature seeds, are a nutrient-packed legume that is perfect for enhancing the nutritional value of your meals. Whether you are looking to increase your protein intake, manage your fiber consumption, or enjoy a versatile ingredient that can be used in numerous dishes, cowpeas make an excellent choice for health-conscious individuals.
Incorporating cowpeas into your recipes will not only bring in flavor but also provide significant health benefits, from boosting heart health to supporting digestion.