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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)

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 for selected serving 116 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14 grams
Default serving size  ⓘ Serving sizes are mostly 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 7 mg
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 18% Folate ⓘHigher in Folate content than 82% of foods
TOP 21% Magnesium ⓘHigher in Magnesium content than 79% of foods
TOP 22% Folate, food ⓘHigher in Folate, food content than 78% of foods
TOP 26% 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)

52

Cowpea (Black-eyed pea) Glycemic load (GL)

13

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 7.2% 94% 38% 67% 25% 0.52% 35% 89% 62% 14%
Calcium: 72mg of 1,000mg 7.2%
Iron: 7.5mg of 8mg 94%
Magnesium: 159mg of 420mg 38%
Phosphorus: 468mg of 700mg 67%
Potassium: 834mg of 3,400mg 25%
Sodium: 12mg of 2,300mg 0.52%
Zinc: 3.9mg of 11mg 35%
Copper: 0.8mg of 1mg 89%
Manganese: 1.4mg of 2mg 62%
Selenium: 7.5µg of 55µg 14%

Mineral chart - relative view

53 mg
TOP 21%
0.27 mg
TOP 26%
2.5 mg
TOP 28%
0.48 mg
TOP 38%
278 mg
TOP 42%
1.3 mg
TOP 48%
24 mg
TOP 49%
156 mg
TOP 51%
2.5 µg
TOP 74%
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.9% 5.6% 0% 1.3% 51% 13% 9.3% 25% 23% 156% 0% 18% 4.3%
Vitamin A: 45IU of 5,000IU 0.9%
Vitamin E : 0.84mg of 15mg 5.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 1.2mg of 90mg 1.3%
Vitamin B1: 0.61mg of 1mg 51%
Vitamin B2: 0.17mg of 1mg 13%
Vitamin B3: 1.5mg of 16mg 9.3%
Vitamin B5: 1.2mg of 5mg 25%
Vitamin B6: 0.3mg of 1mg 23%
Folate: 624µg of 400µg 156%
Vitamin B12: 0µg of 2µg 0%
Choline: 97mg of 550mg 18%
Vitamin K: 5.1µg of 120µg 4.3%

Vitamin chart - relative view

208 µg
TOP 18%
0.2 mg
TOP 34%
0.4 mg
TOP 48%
15 IU
TOP 61%
0.41 mg
TOP 64%
0.1 mg
TOP 65%
1.7 µg
TOP 67%
0.28 mg
TOP 68%
32 mg
TOP 70%
0.5 mg
TOP 79%
0.06 mg
TOP 80%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

8% 21% 70%
Protein:
Daily Value: 15%
7.7 g of 50 g
7.7 g (15% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 7%
20.8 g of 300 g
20.8 g (7% of DV )
Water:
Daily Value: 4%
70 g of 2,000 g
70 g (4% of DV )
Other:
0.9 g
0.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 102% 84% 67% 65% 75% 31% 77% 61% 103%
Tryptophan: 285mg of 280mg 102%
Threonine: 882mg of 1,050mg 84%
Isoleucine: 942mg of 1,400mg 67%
Leucine: 1776mg of 2,730mg 65%
Lysine: 1569mg of 2,100mg 75%
Methionine: 330mg of 1,050mg 31%
Phenylalanine: 1353mg of 1,750mg 77%
Valine: 1104mg of 1,820mg 61%
Histidine: 720mg of 700mg 103%

Fat type information

34% 11% 55%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.23 g

Fiber content ratio for Cowpea (Black-eyed pea)

16% 31% 53%
Sugar: 3.3 g
Fiber: 6.5 g
Other: 11 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 OrangeOrange
Protein 7.7g 18% 51% 2.7 times more than BroccoliBroccoli
Fats 0.53g 1% 80% 62.8 times less than CheeseCheese
Vitamin C 0.4mg 0% 48% 132.5 times less than LemonLemon
Net carbs 14g N/A 39% 3.8 times less than ChocolateChocolate
Carbs 21g 7% 34% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 53mg 13% 21% 2.6 times less than AlmondAlmond
Calcium 24mg 2% 49% 5.2 times less than MilkMilk
Potassium 278mg 8% 42% 1.9 times more than CucumberCucumber
Iron 2.5mg 31% 28% Equal to Beef broiledBeef broiled
Sugar 3.3g N/A 53% 2.7 times less than Coca-ColaCoca-Cola
Fiber 6.5g 26% 15% 2.7 times more than OrangeOrange
Copper 0.27mg 30% 26% 1.9 times more than ShiitakeShiitake
Zinc 1.3mg 12% 48% 4.9 times less than Beef broiledBeef broiled
Phosphorus 156mg 22% 51% 1.2 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 15IU 0% 61% 1113.7 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.28mg 2% 68% 5.2 times less than KiwifruitKiwifruit
Manganese 0.48mg 21% 38%
Selenium 2.5µg 5% 74%
Vitamin B1 0.2mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 0.06mg 4% 80% 2.4 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 79% 19.3 times less than Turkey meatTurkey meat
Vitamin B5 0.41mg 8% 64% 2.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.7µg 1% 67% 59.8 times less than BroccoliBroccoli
Folate 208µg 52% 18% 3.4 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.14g 1% 79% 42.7 times less than Beef broiledBeef broiled
Choline 32mg 6% 70%
Monounsaturated Fat 0.04g N/A 85% 222.7 times less than AvocadoAvocado
Polyunsaturated fat 0.23g N/A 77% 209.7 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.2 times less than Chicken meatChicken meat
Threonine 0.29mg 0% 79% 2.4 times less than Beef broiledBeef broiled
Isoleucine 0.31mg 0% 80% 2.9 times less than Salmon rawSalmon raw
Leucine 0.59mg 0% 80% 4.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.52mg 0% 76% 1.2 times more than TofuTofu
Methionine 0.11mg 0% 82% 1.1 times more than QuinoaQuinoa
Phenylalanine 0.45mg 0% 77% 1.5 times less than EggEgg
Valine 0.37mg 0% 80% 5.5 times less than Soybean rawSoybean raw
Histidine 0.24mg 0% 77% 3.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0.82%
Total Fat 0.53g
0.63%
Saturated Fat 0.14g
0
Trans Fat 0g
0
Cholesterol 0mg
0.17%
Sodium 4mg
6.9%
Total Carbohydrate 21g
26%
Dietary Fiber 6.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein 7.7g
Vitamin D 0mcg 0

Calcium 24mg 2.4%

Iron 2.5mg 31%

Potassium 278mg 8.2%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Cowpea (Black-eyed pea) nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.