Cowpeas, young pods with seeds, raw

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

44

Calories

3.30g

Protein

9.50g

Carbs

0.300g

Fat

Macro Distribution (kcal)

Protein 24%
Carbs 71%
Fat 5%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 44 kcal —
Macronutrients
Water 86.0 g —
Protein 3.30 g
7% (Low)
Total lipid (fat) 0.300 g
0% (Low)
Carbohydrate, by difference 9.50 g
3% (Low)
Fiber, total dietary 3.30 g
12% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 0.079 g
0% (Low)
Fatty acids, total monounsaturated 0.027 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 33.0 mg
37% (High)
Thiamin (Vitamin B1) 0.150 mg
12% (Moderate)
Riboflavin (Vitamin B2) 0.140 mg
11% (Moderate)
Niacin (Vitamin B3) 1.20 mg
8% (Low)
Pantothenic acid (Vitamin B5) 0.945 mg
19% (Moderate)
Vitamin B-6 — Pyridoxine 0.173 mg
10% (Moderate)
Biotin (Vitamin B7) 53.0 ug
13% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 22.0 mg
4% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 68.0 ug
8% (Low)
Carotene, beta 794.0 ug —
Carotene, alpha 55.0 ug —
Vitamin E (alpha-tocopherol) 0.490 mg
3% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 65.0 mg
5% (Low)
Iron, Fe 1.00 mg
6% (Low)
Magnesium, Mg 58.0 mg
14% (Moderate)
Phosphorus, P 65.0 mg
5% (Low)
Potassium, K 215.0 mg
5% (Low)
Sodium, Na 4.00 mg
0% (Low)
Zinc, Zn 0.340 mg
3% (Low)
Copper, Cu 0.100 mg
11% (Moderate)
Manganese, Mn 0.308 mg
13% (Moderate)
Selenium, Se 0.900 ug
2% (Low)
Other
Energy 184.0 kj —
Ash 0.900 g —
Total Sugars 5.04 g —
Folic acid (Vitamin B9 — synthetic) 53.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 53.0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 1369.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 932.0 ug —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 31.5 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.063 g —
SFA 18:0 (Stearic acid) 0.010 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.001 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.016 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.010 g —
Fatty acids, total polyunsaturated 0.127 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.072 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.052 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

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

Consider supplementing

Cowpeas, young pods with seeds, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Selenium (2% DV) Zinc (3% DV) Calcium (5% DV)

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