Cowpeas (mature seeds, canned, plain) nutrition facts
Per 1 cup · 240 g
of a 2,000 cal day
- Protein11g24% of calories
- Carbs33g70% of calories
- Fat1.3g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Cowpeas (mature seeds, canned, plain) (1 cup, 240 g) has 185 calories, with 11 g of protein, 33 g of carbohydrates and 1.3 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (23% DV), dietary fiber (28% DV) and folate (b9) (31% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber28%
- Folate (B9)31%
- Iron29%
- Phosphorus24%
- Copper31%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)14%
- Magnesium16%
- Zinc15%
- Selenium10%
Watch
20%+ of the daily value
- Sodium31%
Vitamins & minerals
Amounts for 1 cup (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 122 μg | 31% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48 mg | 5% |
| Iron | 2 mg | 29% |
| Potassium | 413 mg | 9% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 168 mg | 24% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 30% |
| Selenium | 6 μg | 10% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 0.5 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Cowpeas (common (blackeyes, crowder, southern), mature seeds, raw)336
- Ragin' Cajun Peas, Blackeye, Seasoned333
- Cowpeas (mature seeds, cooked, boiled, salted)116
- Cowpeas (mature seeds, cooked, boiled, unsalted)116
- Cowpeas (mature seeds, canned, plain)77
- Bush's Best Crowder Peas69
- Margaret Holmes Crowder Peas62
Similar foods
80 calMargaret Holmes Crowder Peas½ cup−105 cal- 200 cal
Cowpeas (mature seeds, cooked, boiled, unsalted)1 cup+15 cal - 198 calCowpeas (mature seeds, cooked, boiled, salted)1 cup+13 cal
- 35 calCowpeas (common (blackeyes, crowder, southern), mature seeds, raw)1 tbsp−150 cal
- 90 calBush's Best Crowder Peas½ cup−95 cal
- 120 calRagin' Cajun Peas, Blackeye, Seasoned¼ cup−65 cal
Burning 185 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Cowpeas (mature seeds, canned, plain)?
One serving of Cowpeas (mature seeds, canned, plain) (1 cup) has 185 calories, which works out to 77 calories per 100 g. That is about 9.2% of a 2,000-calorie day.
Are Cowpeas (mature seeds, canned, plain) high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Cowpeas (mature seeds, canned, plain) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cowpeas (mature seeds, canned, plain)?
703 mg per serving, which is high (20% or more of the 2,300 mg daily value).
