Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
FDC ID: 173758
At a glance
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw is a high-calorie food in the Legumes and Legume Products category, providing 336 kcal per 100g. Each 100g supplies 23.5g of protein, 1.3g of fat, 60.0g of carbohydrates. It is an especially good source of folate (158% of the Daily Value), copper (94% of the Daily Value), thiamin (71% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
336
kcal
Protein
23.5
g
Total Fat
1.3
g
Total Carbohydrate
60.0
g
Dietary Fiber
10.6
g
Nutrition profile of Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw provides about 336 kcal per 100g, a high energy density. Nutritionally it is high in protein, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Folate 158%supports cell division, DNA synthesis and red blood cell formation
- Copper 94%aids iron use and the formation of red blood cells and collagen
- Thiamin 71%helps convert carbohydrates into energy and supports nerve function
- Manganese 66%supports bone formation and enzymes in carbohydrate/fat metabolism
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people who are pregnant or planning pregnancy
- ✓people on carb-heavy diets or who tire easily
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 336 kcal | 95 kcal |
| Protein | 23.5 g | 6.7 g |
| Fat | 1.3 g | 0.4 g |
| Carbs | 60.0 g | 17.0 g |
| Fiber | 10.6 g | 3.0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Legumes and Legume Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 336 kcal | 16.8% | |
| Water | 11.95 g | — | |
| Protein | 23.52 g | 47.0% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.26 g | 1.6% | |
| Total Carbohydrate | 60.03 g | 21.8% | |
| Dietary Fiber | 10.60 g | 37.9% | |
| Sodium | 16 mg | 0.7% | |
| Potassium | 1112 mg | 23.7% | |
| Calcium | 110 mg | 8.5% | |
| Magnesium | 184 mg | 43.8% | |
| Phosphorus | 424 mg | 33.9% | |
| Iron | 8.27 mg | 45.9% | |
| Zinc | 3.37 mg | 30.6% | |
| Copper | 0.84 mg | 93.9% | |
| Manganese | 1.53 mg | 66.4% | |
| Selenium | 9 μg | 16.4% | |
| Retinol | 0 μg | — | |
| Vitamin A | 3 μgRAE | 0.3% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.39 mg | 2.6% | |
| Thiamin | 0.85 mg | 71.1% | |
| Riboflavin | 0.23 mg | 17.4% | |
| Niacin | 2.08 mg | 13.0% | |
| Vitamin B6 | 0.36 mg | 21.0% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 633 μg | 158.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 5 mg | 5.6% |
Frequently Asked Questions
How many calories does 100g of Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw have?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has 336 kcal (calories) per 100g.
How much protein, fat, and carbs are in Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw?
Per 100g, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw provides 23.5g protein, 1.3g fat, 60.0g carbohydrates.
Is Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw a good source of protein?
Yes — Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw provides 23.5g of protein per 100g, which makes it a practical protein source.
What nutrients is Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw high in?
Per 100g, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw is a notable source of Folate (about 158% of the Daily Value), Copper (about 94% of the Daily Value), Thiamin (about 71% of the Daily Value).
What is the source of this nutrition data for Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)