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[N]extrient

Cowpeas Leafy Tips (Raw)

SR Legacy·Comprehensive Reference Data

Cowpeas, leafy tips, raw

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (4.1g), fat (0.3g), and carbohydrates (4.8g) per 100g. With 29 calories per 100g, Cowpeas Leafy Tips (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 7mg of sodium, Cowpeas Leafy Tips (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Cowpeas Leafy Tips (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value. Composed of 90% water by weight, Cowpeas Leafy Tips (Raw) also contributes to daily hydration.

Calories29KCAL
Protein4.1G
Fat0.25G
Carbs4.8G
Fiber0g

Calorie Distribution

38kcal
  • Protein43%4.1 g
  • Fat6%0.25 g
  • Carbs51%4.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.8G
Energy29.0KCAL
Protein4.1G
Total lipid (fat)0.25G
Carbohydrate, by difference4.8G
Cholesterol0MG
Vitamin C, total ascorbic acid36.0MG
Thiamin0.35MG
Riboflavin0.17MG
Niacin1.1MG
Vitamin B-60.18MG
Folate, total101UG
Vitamin B-120UG
Vitamin A, RAE36.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca63.0MG
Iron, Fe1.9MG
Magnesium, Mg43.0MG
Phosphorus, P9.0MG
Potassium, K455MG
Sodium, Na7.0MG
Zinc, Zn0.29MG
Copper, Cu0.19MG
Manganese, Mn0.51MG
Selenium, Se0.90UG
Energy121kJ
Ash1.1G
Pantothenic acid0.06MG
Folic acid0UG
Folate, food101UG
Folate, DFE101UG
Retinol0UG
Vitamin A, IU712IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.07G
SFA 14:00.001G
SFA 16:00.05G
SFA 18:00.008G
Fatty acids, total monounsaturated0.02G
MUFA 16:10.001G
MUFA 18:10.01G
MUFA 22:10.008G
Fatty acids, total polyunsaturated0.11G
PUFA 18:20.06G
PUFA 18:30.04G
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
leaf (3g)10.1g0g0.1g
cup, chopped (36g)101.5g0.1g1.7g

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

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Nutrient Highlights

  • Cowpeas Leafy Tips (Raw) is a excellent source of Vitamin C (40% DV) — see top foods ranked by Vitamin C
  • Cowpeas Leafy Tips (Raw) is a good source of Iron (11% DV) — see top foods ranked by Iron
  • Cowpeas Leafy Tips (Raw) is a good source of Potassium (10% DV) — see top foods ranked by Potassium
  • Cowpeas Leafy Tips (Raw) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 455mg of potassium per 100g, individuals on a renal diet should moderate their intake of Cowpeas Leafy Tips (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Cowpeas Leafy Tips (Raw) is naturally low in sodium at 7mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Cowpeas Leafy Tips (Raw) is a meaningful source of folate at 101mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Cowpeas Leafy Tips (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 5% (#413 of 8,262)
  • Potassium: top 10% (#826 of 8,262)
  • Magnesium: top 16% (#1,322 of 8,262)

Explore by Nutrient

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

Serving Size 100g

Calories29
% Daily Value*
Total Fat 0.25G0%
Cholesterol 0MG0%
Sodium 7.0MG0%
Total Carbohydrate 4.8G2%
Dietary Fiber 0g0%
Total Sugars 0
Protein 4.1G8%
Vitamin D 0UG0%
Calcium 63.0MG5%
Iron 1.9MG11%
Potassium 455MG10%

* 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: 169224.

View on USDA FoodData Central →