Calories in Cowpeas, young pods with seeds, raw
Generic food Raw Vegetables
Cowpeas, young pods with seeds, raw contains 44 kcal per 100 g. A typical serving of 1 cup (94 g) provides about 41 kcal.
Roughly 71% of its calories come from carbohydrates, with 24% from protein and 5% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 37% of the Daily Value for Vitamin C, 26% of the Daily Value for Vitamin K and 19% of the Daily Value for Pantothenic acid (B5).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 44 kcal | |
| Total fat ? | 0.3 g | 0.4% |
| Saturated fat ? | 0.079 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 9.5 g | 3% |
| Dietary fiber I | 3.3 g | 12% |
| Total sugars I | 5 g | |
| Protein ? | 3.3 g | 7% |
| Vitamin A C | 68 µg | 8% |
| Vitamin C ? | 33 mg | 37% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.49 mg | 3% |
| Vitamin K I | 31.5 µg | 26% |
| Thiamin (B1) ? | 0.15 mg | 13% |
| Riboflavin (B2) ? | 0.14 mg | 11% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.95 mg | 19% |
| Vitamin B6 ? | 0.17 mg | 10% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 22 mg | 4% |
| Calcium ? | 65 mg | 5% |
| Iron ? | 1 mg | 6% |
| Magnesium ? | 58 mg | 14% |
| Phosphorus ? | 65 mg | 5% |
| Potassium ? | 215 mg | 5% |
| Zinc ? | 0.34 mg | 3% |
| Copper ? | 0.1 mg | 11% |
| Manganese ? | 0.31 mg | 13% |
| Selenium I | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 71%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber3.3 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars5 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Saturated fat0.079 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium4 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal7.5 gprotein density, useful for comparing foods with different calorie levels
- Water86 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.027 g |
|---|---|
| Polyunsaturated fat ? | 0.13 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.072 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.063 g |
| SFA 18:0 ? | 0.01 g |
| MUFA 18:1 ? | 0.016 g |
| PUFA 18:3 ? | 0.052 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 ? | 0.01 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-carotene I | 794 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 932 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 55 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (9)
| Water ? | 86 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.9 g |
| Theobromine Z | 0 mg |
| Energy ? | 184 kJ |
| Vitamin A, IU C | 1,369 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 53 µg |
Other forms of Cowpeas
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Carrots, raw Raw | 41 | 0.93 g | 9.6 g | 0.24 g |
| Beets, raw Raw | 43 | 1.6 g | 9.6 g | 0.17 g |
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Hyacinth-beans, immature seeds, raw Raw | 46 | 2.1 g | 9.2 g | 0.2 g |
| Peas, edible-podded, raw Raw | 42 | 2.8 g | 7.6 g | 0.2 g |
| Snowpeas, raw Raw | 42 | 2.8 g | 7.6 g | 0.2 g |
| Squash, winter, hubbard, raw Raw | 40 | 2 g | 8.7 g | 0.5 g |
| Eggplant, raw Raw | 25 | 0.98 g | 5.9 g | 0.18 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw cowpeas?
100 g of raw cowpeas has 44 kcal. 1 cup (94 g): about 41 kcal. 1 pod (12 g): about 5 kcal.
How much protein is in raw cowpeas?
Raw cowpeas contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 3.1 g in 1 cup (94 g). About 24% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw cowpeas?
Raw cowpeas has 9.5 g of total carbohydrates per 100 g, including 3.3 g of fiber and 5 g of sugars.
How much fat is in raw cowpeas?
Raw cowpeas contains 0.3 g of fat per 100 g, of which 0.079 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does raw cowpeas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (37% DV), Vitamin K (26% DV), Pantothenic acid (B5) (19% DV), magnesium (14% DV) and manganese (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cowpeas?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does cowpeas have the same nutrition raw and cooked?
No. Per 100 g, cowpeas, young pods with seeds, raw has 44 kcal, while cowpeas, leafy tips, cooked, boiled, drained, without salt has 22 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168405. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.