Vegetables • Deep Nutrition Analytics
Cowpeas, young pods with seeds, raw
Delivering 44 kcal per 100 grams, Cowpeas, young pods with seeds, raw functions as a vegetables with carbohydrates (9.5g) driving its core energy contribution. It serves as a rich source of Vitamin C, offering 37% of your recommended daily allowance (33 mg). Its sparse energy profile (0.4 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 3.3 g
- Carbohydrates
- 9.5 g
- Fat
- 0.3 g
- Fiber
- 3.3 g
Produce Profile: Hydration & Micronutrients
Cowpeas, young pods with seeds, raw provides natural botanical nutrition with 44 calories per 100g. Providing 3.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.4 kcal/g (44 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 184 kJ |
| Protein | 3.3 g |
| Total lipid (fat) | 0.3 g |
| Carbohydrate, by difference | 9.5 g |
| Energy | 44 kcal |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 33 mg |
| Vitamin K | 31.5 µg |
| Magnesium | 58 mg |
| Manganese | 0.3 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 33 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 31.5 µg |
| Vitamin A, IU | 1370 IU |
| Vitamin A, RAE | 68 µg |
| Vitamin E (alpha-tocopherol) | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1 mg |
| Magnesium, Mg | 58 mg |
| Phosphorus, P | 65 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 65 mg |
| Potassium, K | 215 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 53 µg |
| Ash | 0.9 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 53 µg |
| MUFA 16:1 | 0 g |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.9 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Water | 86 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Carotene, beta | 794 µg |
| Carotene, alpha | 55 µg |
| Choline, total | 22 mg |
| Lutein + zeaxanthin | 932 µg |
| Folate, food | 53 µg |
Serving calculator
Common serving sizes
- pod12 g
- cup94 g
Compare Cowpeas, young pods with seeds, raw with Category Peers
Cowpeas, young pods with seeds, raw vs Dandelion greens, raw
Compared to Dandelion greens, raw, Cowpeas, young pods with seeds, raw has 6% less Vitamin C and 2% lower calories per 100g.
Cowpeas, young pods with seeds, raw vs Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt
Compared to Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt, Cowpeas, young pods with seeds, raw has 560% more Vitamin C and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Cowpeas, young pods with seeds, raw?
A standard 100-gram serving of Cowpeas, young pods with seeds, raw contains 44 calories (184 kJ), alongside 3.3g of protein, 9.5g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 12g (pod): ~5 kcal
- 94g (cup): ~41 kcal
Is Cowpeas, young pods with seeds, raw suitable for a keto or low-carb diet?
Yes, in moderation. Cowpeas, young pods with seeds, raw contains 6.2g of net carbs per 100g (9.5g carbs minus 3.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Cowpeas, young pods with seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cowpeas, young pods with seeds, raw are:
- Vitamin C: 33 mg (37% of your daily value)
- Vitamin K: 31.5 µg (26% of your daily value)
- Magnesium: 58 mg (14% 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 168405).