Cowpeas Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 106

% Daily Value *

Total Fat 1g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 4mg %0

Total Carbohydrate 21g %7

Dietary Fiber 6g %23

Total Sugars 3g

Protein 8g

Vitamin D 0.0IU %0

Calcium 24.0mg %1

Iron 2.5mg %13

Potassium 278mg %7

Phosphorus 156.0mg %15

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in cowpeas

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin C 0.4mg %0

Vitamin A 15.0IU %1

Vitamin K 1.7µg %1

Vitamin E 0.3mg %2

Vitamin B3 (Niacin) 0.5mg %3

Vitamin B2 (Riboflavin) 0.1mg %4

Choline, total 32.2mg %6

Vitamin B6 0.1mg %8

Vitamin B5 (Pantothenic acid) 0.4mg %8

Vitamin B1 (Thiamin) 0.2mg %17

Minerals in cowpeas

Sodium 4.0mg %0

Calcium 24.0mg %2

Selenium 2.5µg %5

Potassium 278.0mg %7

Zinc 1.3mg %9

Magnesium 53.0mg %13

Iron 2.5mg %14

Phosphorus 156.0mg %16

Manganese 0.5mg %21

Copper 0.3mg %30

Amino Acids in cowpeas

Methionine 0.1g %14

Valine 0.4g %19

Leucine 0.6g %20

Isoleucine 0.3g %21

Lysine 0.5g %23

Threonine 0.3g %26

Tyrosine 0.3g %27

Cystine 0.1g %28

Tryptophan 0.1g %32

Histidine 0.2g %32

Phenylalanine 0.5g %48

Fatty Acids in cowpeas

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of cowpeas is 28.6/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Cowpeas has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 46
Leucine 59 74
Isoleucine 30 39
Lysine 45 65
Threonine 23 37
Tryptophan 6 12
Histidine 15 30
Met+Cys 22 24
Phe+Tyr 30 88

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in cowpeas is 2.9 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of cowpeas is 1.2 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in cowpeas as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that cowpeas is lacking.

Nutrient Density Score for cowpeas is 20/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for cowpeas

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 4.81 <12
Potassium:Sodium 69.50 >2
Caclcium:Magnesium 0.45 <2
Iron:Copper 9.33 <15
Calcium:Phosphorus 0.15 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 68%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

76% of insulinogenic calories