Cowpeas (blackeyes), immature seeds
Category: Vegetables & Vegetable Products Method: Cooked, Boiled Characteristics: Drained, Without Salt
Nutrition Highlights
Serving Size
Calories
160
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 134 (83.7%) |
| Protein | 21 (13.1%) |
| Fat | 5.6 (3.5%) |
| Total | 160 (100%) |
Serving: 1 cup [165g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 125 (75.5%) |
| Carbohydrate | 33 (20.3%) |
| Protein | 5.2 (3.2%) |
| Ash | 1.1 (0.7%) |
| Fat | 0.6 (0.4%) |
| Total | 165 (100%) |
Serving: 1 cup [165g]
Benefits
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High in protein, providing over 14 grams of protein per cooked cup. Protein helps build and repair tissues throughout the body
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High in fiber, with over 7 grams of fiber per cooked cup. Dietary fiber promotes digestive and heart health and regulates blood sugar levels
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Rich in vitamins and minerals like folate, manganese, phosphorus, magnesium and iron. These nutrients support energy production, bone health and blood cell formation
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Contain plant compounds called polyphenols that act as antioxidants. Antioxidants help protect cells from damage caused by free radicals
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Low in fat and calories, with only 1 gram of fat and about 225 calories per cooked cup. This makes them a nutritious and filling addition to weight management diets
Risks
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High in carbohydrates and can spike blood sugar levels in some individuals
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May cause digestive issues like gas and bloating in some people due to presence of complex sugars
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Contains anti-nutrients like phytic acid that can reduce absorption of minerals like iron and zinc
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May cause allergic reactions in people with legume allergies
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Higher in calories than other legumes if consumed in large quantities without consideration of daily calorie needs
Additional Information
Cowpeas, also known as black-eyed peas, are a nutritious legume that offers a range of health benefits when consumed. When discussing the nutritional benefits and risks of cowpeas, it is important to focus on the specific variety of cowpeas, namely the immature seeds that have been cooked, boiled, and drained without salt.
Nutritional Benefits:
1. Rich in Protein: Cowpeas are an excellent source of plant-based protein. A 100-gram serving of cooked cowpeas provides around 8 grams of protein, making it a valuable option for vegetarians and vegans looking to meet their daily protein requirements.
2. High in Fiber: These immature cowpea seeds are packed with dietary fiber. Fiber aids in digestion, promotes bowel regularity, and helps control blood sugar levels. Consuming cowpeas can contribute to a healthy digestive system and may reduce the risk of developing certain chronic diseases like heart disease and type 2 diabetes.
3. Essential Vitamins and Minerals: Cowpeas contain several essential vitamins and minerals. They are particularly rich in folate, which is crucial for pregnant women as it helps prevent neural tube defects in developing fetuses. Additionally, cowpeas are a good source of iron, magnesium, potassium, and zinc, which play essential roles in various bodily functions.
4. Antioxidant Properties: Cowpeas possess antioxidant properties due to the presence of various phytochemicals. Antioxidants help protect the body against harmful free radicals, reducing the risk of chronic diseases such as cancer and cardiovascular diseases.
5. Weight Management: Cowpeas are relatively low in calories and high in fiber, making them an excellent addition to a weight management diet. The fiber content helps promote feelings of fullness, reducing overall calorie intake and aiding in weight loss or maintenance.
Nutritional Risks:
1. Purine Content: Cowpeas contain purines, which are natural compounds that can be broken down into uric acid. Individuals with gout or a history of kidney stones may need to moderate their cowpea consumption due to the potential risk of increased uric acid levels.
2. Allergic Reactions: In rare cases, individuals may experience allergic reactions to cowpeas. Symptoms can range from mild to severe and may include itching, swelling, difficulty breathing, or anaphylaxis. If you have a known legume allergy, it is advisable to consult with a healthcare professional before consuming cowpeas.
In conclusion, cowpeas, specifically immature seeds that have been cooked, boiled, and drained without salt, offer numerous nutritional benefits. They are an excellent source of protein, fiber, essential vitamins, and minerals. Cowpeas also possess antioxidant properties and can aid in weight management. However, individuals with gout or a history of kidney stones should consume cowpeas in moderation due to their purine content. Additionally, rare cases of allergic reactions have been reported, so those with legume allergies should exercise caution. Overall, cowpeas are a nutritious addition to a well-balanced diet.