Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt

Per 100g · Legumes and Legume Products · USDA SR Legacy

116

Calories

7.73g

Protein

20.8g

Carbs

0.530g

Fat

Macro Distribution (kcal)

Protein 26%
Carbs 70%
Fat 4%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 116 kcal —
Macronutrients
Water 70.0 g —
Protein 7.73 g
15% (Moderate)
Total lipid (fat) 0.530 g
1% (Low)
Carbohydrate, by difference 20.8 g
8% (Low)
Fiber, total dietary 6.50 g
23% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.138 g
1% (Low)
Fatty acids, total monounsaturated 0.044 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0.400 mg
0% (Low)
Thiamin (Vitamin B1) 0.202 mg
17% (Moderate)
Riboflavin (Vitamin B2) 0.055 mg
4% (Low)
Niacin (Vitamin B3) 0.495 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.411 mg
8% (Low)
Vitamin B-6 — Pyridoxine 0.100 mg
6% (Low)
Biotin (Vitamin B7) 208.0 ug
52% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 32.2 mg
6% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 1.00 ug
0% (Low)
Carotene, beta 9.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.280 mg
2% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 24.0 mg
2% (Low)
Iron, Fe 2.51 mg
14% (Moderate)
Magnesium, Mg 53.0 mg
13% (Moderate)
Phosphorus, P 156.0 mg
12% (Moderate)
Potassium, K 278.0 mg
6% (Low)
Sodium, Na 240.0 mg
10% (Moderate)
Zinc, Zn 1.29 mg
12% (Moderate)
Copper, Cu 0.268 mg
30% (High)
Manganese, Mn 0.475 mg
21% (High)
Selenium, Se 2.50 ug
5% (Low)
Other
Energy 484.0 kj —
Ash 0.940 g —
Total Sugars 3.30 g —
Fluoride, F 3.00 ug —
Folic acid (Vitamin B9 — synthetic) 208.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 208.0 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 15.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 1.70 ug —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.106 g —
SFA 18:0 (Stearic acid) 0.022 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.036 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.001 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.005 g —
Fatty acids, total polyunsaturated 0.225 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.143 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.083 g —
Tryptophan (EAA) 0.095 g —
Threonine (EAA) 0.294 g —
Isoleucine (EAA, BCAA) 0.314 g —
Leucine (EAA, BCAA) 0.592 g —
Lysine (EAA) 0.523 g —
Methionine (EAA) 0.110 g —
Cystine (conditionally essential) 0.085 g —
Phenylalanine (EAA) 0.451 g —
Tyrosine (conditionally essential) 0.250 g —
Valine (EAA, BCAA) 0.368 g —
Arginine (conditionally essential) 0.535 g —
Histidine (EAA) 0.240 g —
Alanine 0.352 g —
Aspartic acid 0.933 g —
Glutamic acid 1.46 g —
Glycine (conditionally essential) 0.319 g —
Proline (conditionally essential) 0.347 g —
Serine 0.387 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (2% DV) B-Complex (6% DV)

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