Cowpeas (Young Pods with Seeds, Raw) – Nutritional Profile
Cowpeas, also known as black-eyed peas or field peas, are a nutritious legume widely enjoyed for their mild, slightly nutty flavor. The young pods, which are tender and filled with soft seeds, are often used in a variety of dishes, from salads to soups, and even served as a side dish. Rich in fiber, protein, and essential vitamins, cowpeas offer numerous health benefits, making them an excellent choice for those looking to increase their vegetable intake.
Nutritional Information (per 100g, raw):
| Nutrient | Amount |
|---|---|
| Energy | 44.0 kcal |
| Protein | 3.3 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.079 g |
| Carbohydrates | 9.5 g |
| Dietary Fiber | 3.3 g |
| Sugars | 5.04 g |
| Calcium | 65.0 mg |
| Iron | 1.0 mg |
| Magnesium | 58.0 mg |
| Phosphorus | 65.0 mg |
| Potassium | 215.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.34 mg |
| Copper | 0.1 mcg |
| Manganese | 0.308 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 33.0 mg |
| Thiamin (Vitamin B1) | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.14 mg |
| Niacin (Vitamin B3) | 1.2 mg |
| Vitamin B6 | 0.173 mg |
| Folate (Vitamin B9) | 53.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 68.0 mcg |
| Vitamin E | 0.49 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas (young pods with seeds) are not known to contain common allergens like dairy, eggs, gluten, or nuts. However, individuals with legume sensitivities or allergies, especially to beans or peas, should exercise caution and consult with a healthcare provider before consumption.
Dietary Preferences
- Vegetarian: Suitable for vegetarian diets, as cowpeas are plant-based.
- Vegan: Suitable for vegan diets, being entirely plant-derived.
- Gluten-Free: Naturally gluten-free, making cowpeas an excellent choice for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.3 grams of fat per 100g serving, cowpeas are a great option for low-fat diets.
- High in Fiber: Cowpeas contain 3.3 grams of dietary fiber per 100g, promoting digestive health and helping to maintain stable blood sugar levels.
Health Benefits & Culinary Advice
Cowpeas are a nutrient-dense vegetable that provides a rich source of protein (3.3g per 100g), making them an excellent meat alternative for vegetarians and vegans. The high fiber content (3.3g per 100g) aids in digestion and supports cardiovascular health by lowering cholesterol levels.
Rich in micronutrients like calcium, magnesium, and potassium, cowpeas contribute to maintaining bone health, muscle function, and heart health. They also contain a good amount of folate, a B-vitamin important for cell growth and regeneration, making them especially beneficial for pregnant women and individuals seeking to boost their nutrient intake.
With their subtle flavor and tender texture, cowpeas can be enjoyed in a variety of dishes. They can be boiled, steamed, or sautéed and are often used in soups, stews, curries, and salads. They pair well with both bold spices and fresh herbs, making them a versatile ingredient in numerous cuisines, particularly Southern, African, and Mediterranean.
Conclusion
Incorporating raw, young cowpeas into your diet is a simple way to boost your intake of essential vitamins, minerals, and fiber. Whether enjoyed as part of a hearty soup or tossed into a vibrant salad, cowpeas are a nutritious and versatile addition to any meal plan. Their health benefits, including supporting heart health, digestion, and bone strength, make them a valuable ingredient in a balanced, plant-based diet.
