Cowpeas, young pods with seeds, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender, young cowpea pods, boiled until just tender and seasoned with salt, offering a mild, slightly grassy flavor and a satisfying, crisp-tender bite. Nutritionally, they are a light, low-calorie source of plant-based protein and carbohydrates, making them a refreshing addition to a balanced plate.
Calorie split: 25% protein · 68% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love them for their delicate, fresh taste and versatile texture that absorbs surrounding flavors beautifully, from garlic and herbs to savory broths. They are a beloved staple in many cuisines, symbolizing simple, seasonal cooking.
⚠️ Watch-outs & how to enjoy it better
The primary caution is the added sodium from salting during cooking, which can be a concern for those monitoring blood pressure. To counteract this, rinse the pods briefly after boiling or use herbs, spices, or a splash of vinegar for flavor instead of salt. Additionally, like all legumes, they contain lectins which are neutralized by thorough boiling.
Key benefits
- Low in calories and fat, supporting weight management.
- Provides a good source of plant-based protein.
- Contains complex carbohydrates for steady energy.
- Rich in essential minerals like iron and folate.
- Naturally low in sodium when cooked without added salt.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cowpea plant is a nitrogen-fixer, meaning it enriches the soil it grows in, making it a historically important crop for sustainable farming and crop rotation.
Full nutrition (USDA data · scales with serving)
| Water | 89.5 g |
| Energy | 34.0 kcal |
| Energy | 142 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.60 g |
| Carbohydrate, by difference | 7.0 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 0.70 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 17.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.80 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 70.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 1400 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cowpeas (blackeyes), immature seeds, frozen, unprepared — USDA does not publish this profile for Cowpeas.
| Tryptophan | 0.10 g |
| Threonine | 0.34 g |
| Isoleucine | 0.48 g |
| Leucine | 0.64 g |
| Lysine | 0.59 g |
| Methionine | 0.13 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.37 g |
| Valine | 0.52 g |
| Arginine | 0.63 g |
| Histidine | 0.29 g |
FAQ
What's the difference between cowpeas and black-eyed peas?
Black-eyed peas are a specific, popular variety of cowpea. All black-eyed peas are cowpeas, but not all cowpeas are black-eyed peas; they come in many colors and patterns.
Are the pods and seeds both edible?
Yes, when young and tender, the entire pod is edible. As they mature, the pods become tough and fibrous, and only the seeds inside are typically used.
How do I store leftover cooked cowpeas?
Store them in an airtight container in the refrigerator for up to 3-4 days. They can also be frozen for longer storage, though the texture may soften slightly upon thawing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.34 kcal/g · 31% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.