Cowpeas Young Pods with Seeds (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Cowpeas, young pods with seeds, raw
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (3.3g), fat (0.3g), and carbohydrates (9.5g) per 100g. With 44 calories per 100g, Cowpeas Young Pods with Seeds (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 4mg of sodium, Cowpeas Young Pods with Seeds (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cowpeas Young Pods with Seeds (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value. Composed of 86% water by weight, Cowpeas Young Pods with Seeds (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein24%3.3 g
- Fat5%0.3 g
- Carbs71%9.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 86.0 | G |
| Energy | 44.0 | KCAL |
| Protein | 3.3 | G |
| Total lipid (fat) | 0.30 | G |
| Carbohydrate, by difference | 9.5 | G |
| Fiber, total dietary | 3.3 | G |
| Total Sugars | 5.0 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 33.0 | MG |
| Thiamin | 0.15 | MG |
| Riboflavin | 0.14 | MG |
| Niacin | 1.2 | MG |
| Vitamin B-6 | 0.17 | MG |
| Folate, total | 53.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 68.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.49 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 31.5 | UG |
| Calcium, Ca | 65.0 | MG |
| Iron, Fe | 1.0 | MG |
| Magnesium, Mg | 58.0 | MG |
| Phosphorus, P | 65.0 | MG |
| Potassium, K | 215 | MG |
| Sodium, Na | 4.0 | MG |
| Zinc, Zn | 0.34 | MG |
| Copper, Cu | 0.10 | MG |
| Manganese, Mn | 0.31 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 184 | kJ |
| Ash | 0.90 | G |
| Pantothenic acid | 0.94 | MG |
| Folic acid | 0 | UG |
| Folate, food | 53.0 | UG |
| Folate, DFE | 53.0 | UG |
| Choline, total | 22.0 | MG |
| Retinol | 0 | UG |
| Carotene, beta | 794 | UG |
| Carotene, alpha | 55.0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 1369 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 932 | UG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.08 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.001 | G |
| SFA 16:0 | 0.06 | G |
| SFA 18:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 0.03 | G |
| MUFA 16:1 | 0.001 | G |
| MUFA 18:1 | 0.02 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0.01 | G |
| Fatty acids, total polyunsaturated | 0.13 | G |
| PUFA 18:2 | 0.07 | G |
| PUFA 18:3 | 0.05 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| pod (12g) | 5 | 0.4g | 0g | 1.1g |
| cup (94g) | 41 | 3.1g | 0.3g | 8.9g |
Scaled from Cowpeas Young Pods with Seeds (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Cowpeas Young Pods with Seeds (Raw) is a excellent source of Vitamin C (37% DV) — see top foods ranked by Vitamin C
- Cowpeas Young Pods with Seeds (Raw) is a good source of Magnesium (14% DV) — see top foods ranked by Magnesium
- Cowpeas Young Pods with Seeds (Raw) is a good source of Fiber (12% DV) — see top foods ranked by Fiber
Dietary Considerations
Cowpeas Young Pods with Seeds (Raw) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The antioxidant content of Cowpeas Young Pods with Seeds (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 6% (#496 of 8,262)
- Magnesium: top 12% (#991 of 8,262)
- Fiber: top 16% (#1,322 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 168405.
View on USDA FoodData Central →