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[N]extrient

Cowpeas Common (blackeyes Crowder Southern) (Raw)

SR Legacy·Comprehensive Reference Data

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw

Legumes and Legume Products

A 100g serving covers 158% of the daily recommended Folate, making Cowpeas Common (blackeyes Crowder Southern) (Raw) one of the more concentrated dietary sources of this nutrient. Cowpeas Common (blackeyes Crowder Southern) (Raw) stands out for its lean protein profile — 23.5g of protein with only 1.3g of fat per 100g. Cowpeas Common (blackeyes Crowder Southern) (Raw) packs 336 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 16mg of sodium, Cowpeas Common (blackeyes Crowder Southern) (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Cowpeas Common (blackeyes Crowder Southern) (Raw) provides 10.6g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cowpeas Common (blackeyes Crowder Southern) (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories336KCAL
Protein23.5G
Fat1.3G
Carbs60G
Fiber10.6G

Calorie Distribution

346kcal
  • Protein27%23.5 g
  • Fat3%1.3 g
  • Carbs69%60 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.9G
Energy336KCAL
Protein23.5G
Total lipid (fat)1.3G
Carbohydrate, by difference60.0G
Fiber, total dietary10.6G
Total Sugars6.9G
Cholesterol0MG
Vitamin C, total ascorbic acid1.5MG
Thiamin0.85MG
Riboflavin0.23MG
Niacin2.1MG
Vitamin B-60.36MG
Folate, total633UG
Vitamin B-120UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.39MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)5.0UG
Calcium, Ca110MG
Iron, Fe8.3MG
Magnesium, Mg184MG
Phosphorus, P424MG
Potassium, K1112MG
Sodium, Na16.0MG
Zinc, Zn3.4MG
Copper, Cu0.84MG
Manganese, Mn1.5MG
Selenium, Se9.0UG
Energy1406kJ
Ash3.2G
Pantothenic acid1.5MG
Folic acid0UG
Folate, food633UG
Folate, DFE633UG
Choline, total94.7MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta30.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU50.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.33G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.001G
SFA 14:00.003G
SFA 16:00.25G
SFA 18:00.05G
Fatty acids, total monounsaturated0.11G
MUFA 16:10.004G
MUFA 18:10.09G
MUFA 20:10.001G
MUFA 22:10.01G
Fatty acids, total polyunsaturated0.54G
PUFA 18:20.34G
PUFA 18:30.20G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.29G
Threonine0.90G
Isoleucine0.96G
Leucine1.8G
Lysine1.6G
Methionine0.34G
Cystine0.26G
Phenylalanine1.4G
Tyrosine0.76G
Valine1.1G
Arginine1.6G
Histidine0.73G
Alanine1.1G
Aspartic acid2.8G
Glutamic acid4.5G
Glycine0.97G
Proline1.1G
Serine1.2G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (10.5g)352.5g0.1g6.3g
cup (167g)56139.3g2.1g100.3g

Scaled from Cowpeas Common (blackeyes Crowder Southern) (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is a excellent source of Iron (46% DV) — see top foods ranked by Iron
  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is a excellent source of Magnesium (44% DV) — see top foods ranked by Magnesium
  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is a excellent source of Zinc (31% DV) — see top foods ranked by Zinc

Dietary Considerations

  • With 1112mg of potassium per 100g, individuals on a renal diet should moderate their intake of Cowpeas Common (blackeyes Crowder Southern) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Cowpeas Common (blackeyes Crowder Southern) (Raw) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.6g) and low fat profile makes Cowpeas Common (blackeyes Crowder Southern) (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Cowpeas Common (blackeyes Crowder Southern) (Raw) provides 8.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

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

Calories336
% Daily Value*
Total Fat 1.3G2%
Cholesterol 0MG0%
Sodium 16.0MG1%
Total Carbohydrate 60.0G22%
Dietary Fiber 10.6G38%
Total Sugars 6.9G
Protein 23.5G47%
Vitamin D 0UG0%
Calcium 110MG8%
Iron 8.3MG46%
Potassium 1112MG24%

* 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: 173758.

View on USDA FoodData Central →