Legumes • Deep Nutrition Analytics
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
As a recognized legumes, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw delivers 337 calories per 100g, with energy primarily anchored by carbohydrates (60g) to support daily activity. It serves as a rich source of Copper, offering 94% of your recommended daily allowance (0.845 mg). A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 23.5 g
- Carbohydrates
- 60 g
- Fat
- 1.3 g
- Fiber
- 10.6 g
Carbohydrate Quality & Sustained Energy
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw delivers 60g of carbohydrates balanced with 10.6g of fiber, yielding 49.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 60 g |
| Total Sugars | 6.9 g |
| Energy | 1410 kJ |
| Energy | 336 kcal |
| Protein | 23.5 g |
| Fiber, total dietary | 10.6 g |
| Total lipid (fat) | 1.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.8 mg |
| Manganese | 1.5 mg |
| Iron | 8.3 mg |
| Magnesium | 184 mg |
| Phosphorus | 424 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 50 IU |
| Vitamin K (phylloquinone) | 5 µg |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.3 mg |
| Magnesium, Mg | 184 mg |
| Phosphorus, P | 424 mg |
| Sodium, Na | 16 mg |
| Copper, Cu | 0.8 mg |
| Manganese, Mn | 1.5 mg |
| Calcium, Ca | 110 mg |
| Potassium, K | 1110 mg |
| Zinc, Zn | 3.4 mg |
| Selenium, Se | 9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 30 µg |
| Folate, food | 633 µg |
| Folate, DFE | 633 µg |
| Choline, total | 94.7 mg |
| Ash | 3.2 g |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 0.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 633 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 0.8 g |
| Alanine | 1.1 g |
| Glutamic acid | 4.5 g |
| Glycine | 1 g |
| Proline | 1.1 g |
| Water | 12 g |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.6 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.8 g |
| Serine | 1.2 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Niacin | 2.1 mg |
| Pantothenic acid | 1.5 mg |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.2 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1110 mg of dietary potassium (24% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.3 mg of dietary iron (46% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- tbsp11 g
- cup167 g
Compare Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw with Category Peers
Beans, navy, mature seeds, raw vs Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Compared to Beans, navy, mature seeds, raw, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has 31% less fiber and 0% lower calories per 100g.
Beans, kidney, red, mature seeds, raw vs Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Compared to Beans, kidney, red, mature seeds, raw, Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has 30% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw?
A standard 100-gram serving of Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw contains 337 calories (1410 kJ), alongside 23.5g of protein, 60g of carbohydrates, and 1.3g of fat.
In common serving sizes:- 11g (tbsp): ~35 kcal
- 167g (cup): ~563 kcal
Is Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 49.4g of net carbs per 100g (60g total carbs minus 10.6g fiber), consuming Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw are:
- Copper: 0.845 mg (94% of your daily value)
- Manganese: 1.53 mg (67% of your daily value)
- Iron: 8.27 mg (46% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 173758).