Cowpea (Black-eyed pea) nutrition: calories, carbs, GI, protein, fiber, fats
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Cowpea (Black-eyed pea)
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
52 (low) |
| Glycemic load | 13 (medium) |
| Calories ⓘ Calories per 100-gram serving | 116 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 14.26 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (171 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 2 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 7mg |
Fiber ⓘHigher in Fiber content than 85% of foods
Folate ⓘHigher in Folate content than 82% of foods
Magnesium ⓘHigher in Magnesium content than 79% of foods
Folate, food ⓘHigher in Folate, food content than 78% of foods
Copper ⓘHigher in Copper content than 74% of foods
Cowpea (Black-eyed pea) calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 116 | |
| Calories in 1 cup | 198 | 171 g |
Cowpea (Black-eyed pea) Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Cowpea (Black-eyed pea) Glycemic load (GL)
Mineral coverage chart
Calcium:
24 mg of 1,000 mg
2%
Iron:
2.51 mg of 8 mg
31%
Magnesium:
53 mg of 420 mg
13%
Phosphorus:
156 mg of 700 mg
22%
Potassium:
278 mg of 3,400 mg
8%
Sodium:
4 mg of 2,300 mg
0%
Zinc:
1.29 mg of 11 mg
12%
Copper:
0.268 mg of 1 mg
30%
Manganese:
0.475 mg of 2 mg
21%
Selenium:
2.5 µg of 55 µg
5%
Choline:
32.2 mg of 550 mg
6%
Mineral chart - relative view
Magnesium
53 mg
TOP 21%
Copper
0.268 mg
TOP 26%
Iron
2.51 mg
TOP 28%
Manganese
0.475 mg
TOP 38%
Potassium
278 mg
TOP 42%
Zinc
1.29 mg
TOP 48%
Calcium
24 mg
TOP 49%
Phosphorus
156 mg
TOP 51%
Choline
32.2 mg
TOP 70%
Selenium
2.5 µg
TOP 74%
Sodium
4 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
15 IU of 5,000 IU
0%
Vitamin E :
0.28 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.4 mg of 90 mg
0%
Vitamin B1:
0.202 mg of 1 mg
17%
Vitamin B2:
0.055 mg of 1 mg
4%
Vitamin B3:
0.495 mg of 16 mg
3%
Vitamin B5:
0.411 mg of 5 mg
8%
Vitamin B6:
0.1 mg of 1 mg
8%
Folate:
208 µg of 400 µg
52%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
1.7 µg of 120 µg
1%
Vitamin chart - relative view
Folate
208 µg
TOP 18%
Vitamin B1
0.202 mg
TOP 34%
Vitamin C
0.4 mg
TOP 48%
Vitamin A
15 IU
TOP 61%
Vitamin B5
0.411 mg
TOP 64%
Vitamin B6
0.1 mg
TOP 65%
Vitamin K
1.7 µg
TOP 67%
Vitamin E
0.28 mg
TOP 68%
Vitamin B3
0.495 mg
TOP 79%
Vitamin B2
0.055 mg
TOP 80%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 15%
7.73 g of 50 g
15%
Fats:
Daily Value: 1%
0.53 g of 65 g
1%
Carbs:
Daily Value: 7%
20.76 g of 300 g
7%
Water:
Daily Value: 4%
70.04 g of 2,000 g
4%
Other:
0.94 g
Protein quality breakdown
Tryptophan:
95 mg of 280 mg
34%
Threonine:
294 mg of 1,050 mg
28%
Isoleucine:
314 mg of 1,400 mg
22%
Leucine:
592 mg of 2,730 mg
22%
Lysine:
523 mg of 2,100 mg
25%
Methionine:
110 mg of 1,050 mg
10%
Phenylalanine:
451 mg of 1,750 mg
26%
Valine:
368 mg of 1,820 mg
20%
Histidine:
240 mg of 700 mg
34%
Fat type information
Saturated Fat:
0.138 g
Monounsaturated Fat:
0.044 g
Polyunsaturated fat:
0.225 g
Fiber content ratio for Cowpea (Black-eyed pea)
Sugar:
3.3 g
Fiber:
6.5 g
Other:
10.96 g
All nutrients for Cowpea (Black-eyed pea) per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 116kcal | 6% | 69% |
2.5 times more than Orange
|
| Protein | 7.73g | 18% | 51% |
2.7 times more than Broccoli
|
| Fats | 0.53g | 1% | 80% |
62.8 times less than Cheddar Cheese
|
| Vitamin C | 0.4mg | 0% | 48% |
132.5 times less than Lemon
|
| Net carbs | 14.26g | N/A | 39% |
3.8 times less than Chocolate
|
| Carbs | 20.76g | 7% | 34% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.51mg | 31% | 28% |
Equal to Beef broiled
|
| Calcium | 24mg | 2% | 49% |
5.2 times less than Milk
|
| Potassium | 278mg | 8% | 42% |
1.9 times more than Cucumber
|
| Magnesium | 53mg | 13% | 21% |
2.6 times less than Almond
|
| Sugar | 3.3g | N/A | 53% |
2.7 times less than Coca-Cola
|
| Fiber | 6.5g | 26% | 15% |
2.7 times more than Orange
|
| Copper | 0.27mg | 30% | 26% |
1.9 times more than Shiitake
|
| Zinc | 1.29mg | 12% | 48% |
4.9 times less than Beef broiled
|
| Phosphorus | 156mg | 22% | 51% |
1.2 times less than Chicken meat
|
| Sodium | 4mg | 0% | 92% |
122.5 times less than White Bread
|
| Vitamin A | 15IU | 0% | 61% |
1113.7 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.28mg | 2% | 68% |
5.2 times less than Kiwifruit
|
| Selenium | 2.5µg | 5% | 74% | |
| Manganese | 0.48mg | 21% | 38% | |
| Vitamin B1 | 0.2mg | 17% | 34% |
1.3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 4% | 80% |
2.4 times less than Avocado
|
| Vitamin B3 | 0.5mg | 3% | 79% |
19.3 times less than Turkey meat
|
| Vitamin B5 | 0.41mg | 8% | 64% |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.7µg | 1% | 67% |
59.8 times less than Broccoli
|
| Folate | 208µg | 52% | 18% |
3.4 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.14g | 1% | 79% |
42.7 times less than Beef broiled
|
| Monounsaturated Fat | 0.04g | N/A | 85% |
222.7 times less than Avocado
|
| Polyunsaturated fat | 0.23g | N/A | 77% |
209.7 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 79% |
3.2 times less than Chicken meat
|
| Threonine | 0.29mg | 0% | 79% |
2.4 times less than Beef broiled
|
| Isoleucine | 0.31mg | 0% | 80% |
2.9 times less than Salmon raw
|
| Leucine | 0.59mg | 0% | 80% |
4.1 times less than Tuna Bluefin
|
| Lysine | 0.52mg | 0% | 76% |
1.2 times more than Tofu
|
| Methionine | 0.11mg | 0% | 82% |
1.1 times more than Quinoa
|
| Phenylalanine | 0.45mg | 0% | 77% |
1.5 times less than Egg
|
| Valine | 0.37mg | 0% | 80% |
5.5 times less than Soybean raw
|
| Histidine | 0.24mg | 0% | 77% |
3.1 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 4mg
7%
Total Carbohydrate
21g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
8g
Vitamin D
0mcg
0%
Calcium
24mg
2%
Iron
3mg
38%
Potassium
278mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cowpea (Black-eyed pea) nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.