Skip to content
[N]extrient

Cowpeas Catjang (Raw)

SR Legacy·Comprehensive Reference Data

Cowpeas, catjang, mature seeds, raw

Legumes and Legume Products

A 100g serving covers 160% of the daily recommended Folate, making Cowpeas Catjang (Raw) one of the more concentrated dietary sources of this nutrient. Cowpeas Catjang (Raw) stands out for its lean protein profile — 23.9g of protein with only 2.1g of fat per 100g. Cowpeas Catjang (Raw) packs 343 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 58mg per 100g, well within limits for heart-healthy eating patterns. Cowpeas Catjang (Raw) provides 10.7g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cowpeas Catjang (Raw) delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.

Calories343KCAL
Protein23.9G
Fat2.1G
Carbs59.6G
Fiber10.7G

Calorie Distribution

353kcal
  • Protein27%23.9 g
  • Fat5%2.1 g
  • Carbs68%59.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.1G
Energy343KCAL
Protein23.9G
Total lipid (fat)2.1G
Carbohydrate, by difference59.6G
Fiber, total dietary10.7G
Cholesterol0MG
Vitamin C, total ascorbic acid1.5MG
Thiamin0.68MG
Riboflavin0.17MG
Niacin2.8MG
Vitamin B-60.36MG
Folate, total639UG
Vitamin B-120UG
Vitamin A, RAE2.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca85.0MG
Iron, Fe9.9MG
Magnesium, Mg333MG
Phosphorus, P438MG
Potassium, K1375MG
Sodium, Na58.0MG
Zinc, Zn6.1MG
Copper, Cu1.1MG
Manganese, Mn1.5MG
Selenium, Se9.1UG
Energy1435kJ
Ash3.4G
Pantothenic acid1.5MG
Folic acid0UG
Folate, food639UG
Folate, DFE639UG
Retinol0UG
Vitamin A, IU33.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.54G
SFA 12:00.001G
SFA 14:00.004G
SFA 16:00.42G
SFA 18:00.09G
Fatty acids, total monounsaturated0.17G
MUFA 16:10.006G
MUFA 18:10.14G
MUFA 20:10.002G
MUFA 22:10.02G
Fatty acids, total polyunsaturated0.89G
PUFA 18:20.56G
PUFA 18:30.33G
Fatty acids, total trans0G
Tryptophan0.29G
Threonine0.91G
Isoleucine0.97G
Leucine1.8G
Lysine1.6G
Methionine0.34G
Cystine0.26G
Phenylalanine1.4G
Tyrosine0.77G
Valine1.1G
Arginine1.7G
Histidine0.74G
Alanine1.1G
Aspartic acid2.9G
Glutamic acid4.5G
Glycine0.98G
Proline1.1G
Serine1.2G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (167g)57339.8g3.5g99.6g

Scaled from Cowpeas Catjang (Raw)'s per-100g values using USDA portion data.

More in Legumes and Legume Products

Bacon Meatless

309 kcal11.7g protein

Beans Dry Cranberry (0% Moisture)

24.4g protein

Soymilk (all Flavors) Vitamins a and D (Unsweetened)

33 kcal2.9g protein

Silk Light Plain Soymilk

29 kcal2.5g protein

Chicken Meatless Breaded (Fried)

234 kcal21.3g protein

Hyacinth Beans Without Salt (Cooked, Boiled)

117 kcal8.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Yardlong Beans (Raw)

347 kcal24.33g protein

Cowpeas Catjang Without Salt (Cooked, Boiled)

117 kcal8.13g protein

Cowpeas Catjang with Salt (Cooked, Boiled)

117 kcal8.13g protein

Yardlong Beans Without Salt (Cooked, Boiled)

118 kcal8.29g protein

Yardlong Beans With Salt (Cooked, Boiled)

118 kcal8.29g protein

Mothbeans (Raw)

343 kcal22.94g protein

Nutrient Highlights

  • Cowpeas Catjang (Raw) is a excellent source of Magnesium (79% DV) — see top foods ranked by Magnesium
  • Cowpeas Catjang (Raw) is a excellent source of Zinc (56% DV) — see top foods ranked by Zinc
  • Cowpeas Catjang (Raw) is a excellent source of Iron (55% DV) — see top foods ranked by Iron
  • Cowpeas Catjang (Raw) is a excellent source of Protein (48% DV) — see top foods ranked by Protein
  • Cowpeas Catjang (Raw) is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber

Dietary Considerations

  • With 1375mg of potassium per 100g, individuals on a renal diet should moderate their intake of Cowpeas Catjang (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Cowpeas Catjang (Raw) is naturally low in sodium at 58mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.7g) and low fat profile makes Cowpeas Catjang (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cowpeas Catjang (Raw) provides 9.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 1% (#83 of 8,262)
  • Potassium: top 2% (#165 of 8,262)
  • Fiber: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories343
% Daily Value*
Total Fat 2.1G3%
Cholesterol 0MG0%
Sodium 58.0MG3%
Total Carbohydrate 59.6G22%
Dietary Fiber 10.7G38%
Total Sugars 0
Protein 23.9G48%
Vitamin D 0UG0%
Calcium 85.0MG7%
Iron 9.9MG55%
Potassium 1375MG29%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175208.

View on USDA FoodData Central →