Cowpeas offer a rich amount of dietary fiber and protein. It is also rich in minerals, vitamin, amino acids and proximates. This offers various health benefits such as eliminates free radicals, assist in losing weight and digestion, prevents infections and so on.
Nutritional value of Cowpea
Serving Size:1 Cup ( 171 g)
Calories 198 Kcal. Calories from Fat 8.19 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 119.77 g | N/D |
| Energy | 198 Kcal | N/D |
| Energy | 828 kJ | N/D |
| Total dietary Fiber | 11.1 g | 29.21% |
| Carbohydrate | 35.5 g | 27.31% |
| Protein | 13.22 g | 26.44% |
| Total Fat (lipid) | 0.91 g | 2.60% |
| Ash | 1.61 g | N/D |
| Total Sugars | 5.64 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Iron, Fe | 4.29 mg | 53.63% |
| Copper, Cu | 0.458 mg | 50.89% |
| Phosphorus, P | 267 mg | 38.14% |
| Manganese, Mn | 0.812 mg | 35.30% |
| Magnesium, Mg | 91 mg | 21.67% |
| Zinc, Zn | 2.21 mg | 20.09% |
| Potassium, K | 475 mg | 10.11% |
| Selenium, Se | 4.3 µg | 7.82% |
| Calcium, Ca | 41 mg | 4.10% |
| Sodium, Na | 7 mg | 0.47% |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin B9 (Folate, Folic acid) | 356 µg | 89.00% |
| Vitamin B1 (Thiamin) | 0.345 mg | 28.75% |
| Vitamin B5 (Pantothenic acid) | 0.703 mg | 14.06% |
| Vitamin B6 (Pyridoxine) | 0.171 mg | 13.15% |
| Choline | 55.1 mg | 10.02% |
| Vitamin B2 (Riboflavin) | 0.094 mg | 7.23% |
| Vitamin B3 (Niacin) | 0.846 mg | 5.29% |
| Vitamin E (alpha-tocopherol) | 0.48 mg | 3.20% |
| Vitamin K (phylloquinone) | 2.9 µg | 2.42% |
| Vitamin C (Ascorbic acid) | 0.7 mg | 0.78% |
| Vitamin A | 2 µg | 0.29% |
| Beta Carotene | 15 µg | N/D |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.236 g | 0.36% |
| Myristic acid 14:00(Tetradecanoic acid) | 0.002 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.181 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.038 g | N/D |
| Fatty acids, total monounsaturated | 0.075 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.003 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.062 g | N/D |
| Gadoleic acid 20:1 (eicosenoic acid) | 0.002 g | N/D |
| Erucic acid 22:1 (docosenoic acid) | 0.009 g | N/D |
| Fatty acids, total polyunsaturated | 0.385 g | 2.26% |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.245 g | 1.44% |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.142 g | N/D |
| Amino Acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.162 g | 36.82% |
| Histidine | 0.41 g | 33.28% |
| Isoleucine | 0.537 g | 32.12% |
| Valine | 0.629 g | 29.78% |
| Threonine | 0.503 g | 28.58% |
| Leucine | 1.012 g | 27.38% |
| Lysine | 0.894 g | 26.73% |
| Phenylalanine | 0.771 g | 26.55% |
| Methionine | 0.188 g | 11.24% |
| Cystine | 0.145 g | N/D |
| Tyrosine | 0.428 g | N/D |
| Arginine | 0.915 g | N/D |
| Alanine | 0.602 g | N/D |
| Aspartic acid | 1.595 g | N/D |
| Glutamic acid | 2.502 g | N/D |
| Glycine | 0.545 g | N/D |
| Proline | 0.593 g | N/D |
| Serine | 0.662 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source: USDA