Cowpeas (blackeyes), immature seeds
Category: Vegetables & Vegetable Products State: Frozen Method: Cooked, Boiled Characteristics: Drained, Without Salt
Nutrition Highlights
Serving Size
Calories
224
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 | 162 (72.2%) |
| Protein | 58 (25.7%) |
| Fat | 10 (4.5%) |
| Total | 224 (100%) |
Serving: 1 cup [170g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 112 (66.1%) |
| Carbohydrate | 40 (23.8%) |
| Protein | 14 (8.5%) |
| Ash | 1.7 (1.0%) |
| Fat | 1.1 (0.7%) |
| Total | 170 (100%) |
Serving: 1 cup [170g]
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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A good source of 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 folate (vitamin B9), supplying over 25% of the Daily Value per cooked cup. Folate is important for cell growth and DNA synthesis
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Contain manganese and phosphorus which are important for bone health and the metabolism of carbohydrates, proteins and fats
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Low in fat and calories, with only 1 gram of fat and about 130 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 increase blood sugar levels if consumed in large quantities by people with diabetes or prediabetes
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May cause digestive issues like gas and bloating in some people due to presence of certain complex sugars
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Contains phytic acid which can reduce absorption of minerals like iron and zinc if not prepared properly
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May cause allergic reactions in people with legume allergies
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High in purines and should be consumed in moderation by people with gout
Additional Information
Cowpeas, also known as black-eyed peas, are a versatile legume that offers numerous nutritional benefits when consumed. This article will focus on the nutritional benefits and risks of cowpeas, specifically the immature seeds that are frozen, cooked, boiled, drained, and without salt.
Nutritional Benefits:
1. Rich in Protein: Cowpeas are an excellent source of plant-based protein. A one-cup serving of cooked cowpeas contains approximately 13 grams of protein, making it a valuable option for vegetarians and vegans looking to meet their protein needs.
2. High in Fiber: Cowpeas are a good source of dietary fiber, which aids in digestion and promotes a healthy gut. A cup of cooked cowpeas provides around 4 grams of fiber, contributing to a feeling of fullness and supporting regular bowel movements.
3. Essential Vitamins and Minerals: Cowpeas are packed with essential vitamins and minerals, including folate, manganese, iron, and potassium. Folate is crucial for DNA synthesis and cell division, while iron is necessary for oxygen transport in the body. Manganese and potassium play vital roles in maintaining overall health and well-being.
4. Antioxidant Properties: Cowpeas contain various antioxidants, such as flavonoids and phenolic compounds, which help protect the body against oxidative stress and inflammation. These antioxidants may have potential benefits in reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers.
5. Low in Fat and Calories: Cowpeas are relatively low in fat and calories, making them a suitable addition to a balanced diet. A cup of cooked cowpeas contains only about 160 calories and less than 1 gram of fat, making it a nutrient-dense food choice.
Nutritional Risks:
1. Antinutrients: Like many legumes, cowpeas contain antinutrients, such as phytates and tannins. These compounds can interfere with the absorption of certain minerals like iron and zinc. However, cooking cowpeas thoroughly can help reduce the levels of antinutrients, making the nutrients more bioavailable.
2. Flatulence: Cowpeas, especially when consumed in large quantities or for individuals not accustomed to legumes, can cause gas and bloating. This is primarily due to their high fiber content and the presence of complex carbohydrates that are not easily digested by the body's enzymes. Gradually increasing cowpea consumption and ensuring adequate water intake can help reduce these digestive issues.
In conclusion, cowpeas offer numerous nutritional benefits, including being an excellent source of protein, high in fiber, and rich in essential vitamins and minerals. They also possess antioxidant properties and are low in fat and calories. However, it is important to note that cowpeas contain antinutrients and may cause flatulence in some individuals. Overall, incorporating cowpeas into a well-balanced diet can contribute to overall health and provide a variety of nutrients.