Calories in Cowpeas, catjang, mature seeds, raw

Generic food Raw Beans and Legumes

Cowpeas, catjang, mature seeds, raw contains 343 kcal per 100 g. A typical serving of 1 cup (167 g) provides about 573 kcal.

Roughly 68% of its calories come from carbohydrates, with 27% from protein and 5% from fat (estimated with general energy factors).

That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 160% of the Daily Value for Folate (B9), 118% of the Daily Value for copper and 79% of the Daily Value for magnesium.

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.

343kcal per 100 g
23.9 gprotein
59.6 gcarbohydrates
2.1 gfat
573kcal in 1 cup (167 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 343 kcal
Total fat ? 2.1 g 3%
Saturated fat ? 0.54 g 3%
Trans fat Z 0 g
Cholesterol ? 0 mg 0%
Sodium ? 58 mg 3%
Total carbohydrates C 59.6 g 22%
Dietary fiber I 10.7 g 38%
Total sugars not reported
Protein ? 23.9 g 48%
Vitamin A ? 2 µg0.2%
Vitamin C ? 1.5 mg2%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.68 mg57%
Riboflavin (B2) ? 0.17 mg13%
Niacin (B3) ? 2.8 mg17%
Pantothenic acid (B5) ? 1.5 mg30%
Vitamin B6 ? 0.36 mg21%
Folate (B9) C 639 µg160%
Vitamin B12 ? 0 µg0%
Calcium ? 85 mg7%
Iron ? 10 mg55%
Magnesium ? 333 mg79%
Phosphorus ? 438 mg35%
Potassium ? 1,375 mg29%
Zinc ? 6.1 mg56%
Copper ? 1.1 mg118%
Manganese ? 1.5 mg67%
Selenium I 9.1 µg17%

% 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: 27%Carbohydrates: 68%Fat: 5%343kcal / 100 g
  • Protein 27%
  • Carbohydrates 68%
  • 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

Folate (B9)160%Copper118%Magnesium79%Manganese67%Thiamin (B1)57%Zinc56%Iron55%Phosphorus35%Pantothenic acid (B5)30%Potassium29%

Nutritional insights

  • Protein23.9 gin the top quarter of legumes and legume products (median 8.9 g)
  • Fiber10.7 gin the top quarter of legumes and legume products (median 5.3 g)
  • Fat2.1 gabove the median for legumes and legume products (median 1.4 g)
  • Saturated fat0.54 gabove the median for legumes and legume products (median 0.21 g)
  • Sodium58 mgabove the median for legumes and legume products (median 41 mg)
  • Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
  • Water11.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.17 g
Polyunsaturated fat ?0.89 g
Amino acids (18)
Tryptophan ?0.29 g
Threonine ?0.91 g
Isoleucine ?0.97 g
Leucine ?1.8 g
Lysine ?1.6 g
Methionine ?0.34 g
Cystine ?0.26 g
Phenylalanine ?1.4 g
Tyrosine ?0.77 g
Valine ?1.1 g
Arginine ?1.7 g
Histidine ?0.74 g
Alanine ?1.1 g
Aspartic acid ?2.9 g
Glutamic acid ?4.5 g
Glycine ?0.99 g
Proline ?1.1 g
Serine ?1.2 g
Individual fatty acids (10)
Linoleic acid (omega-6, 18:2) ?0.56 g
SFA 12:0 ?0.001 g
SFA 14:0 ?0.004 g
SFA 16:0 ?0.42 g
SFA 18:0 ?0.087 g
MUFA 18:1 ?0.14 g
PUFA 18:3 ?0.33 g
MUFA 16:1 ?0.006 g
MUFA 20:1 ?0.002 g
MUFA 22:1 ?0.019 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?11.1 g
Ash ?3.4 g
Energy ?1,435 kJ
Vitamin A, IU ?33 IU
Folic acid Z0 µg
Folate, food ?639 µg

Other forms of Cowpeas

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Cowpeas, young pods with seeds, raw Raw 44 3.3 g 9.5 g 0.3 g
Cowpeas, leafy tips, cooked, boiled, drained, without salt Cooked 22 4.7 g 2.8 g 0.1 g
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt Cooked 34 2.6 g 7 g 0.3 g
Cowpeas, leafy tips, cooked, boiled, drained, with salt Cooked 22 4.7 g 2.8 g 0.1 g
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt Cooked 34 2.6 g 7 g 0.3 g
Cowpeas, leafy tips, raw Raw 29 4.1 g 4.8 g 0.25 g
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw 336 23.5 g 60 g 1.3 g
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt Cooked 116 7.7 g 20.8 g 0.53 g
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain Canned 77 4.7 g 13.6 g 0.55 g
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork Canned 83 2.7 g 16.5 g 1.6 g
Cowpeas, catjang, mature seeds, cooked, boiled, without salt Cooked 117 8.1 g 20.3 g 0.71 g
Cowpeas, catjang, mature seeds, cooked, boiled, with salt Cooked 117 8.1 g 20.3 g 0.71 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Yardlong beans, mature seeds, raw Raw 347 24.3 g 61.9 g 1.3 g
Lentils, pink or red, raw Raw 358 23.9 g 63.1 g 2.2 g
Lentils, raw Raw 352 24.6 g 63.4 g 1.1 g
Beans, pink, mature seeds, raw Raw 343 21 g 64.2 g 1.1 g
Beans, adzuki, mature seeds, raw Raw 329 19.9 g 62.9 g 0.53 g
Pigeon peas (red gram), mature seeds, raw Raw 343 21.7 g 62.8 g 1.5 g
Beans, white, mature seeds, raw Raw 333 23.4 g 60.3 g 0.85 g
Beans, kidney, red, mature seeds, raw Raw 337 22.5 g 61.3 g 1.1 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 343 kcal. 1 cup (167 g): about 573 kcal.

Is raw cowpeas high in protein?

Raw cowpeas contains 23.9 g of protein per 100 g (48% of the 50 g Daily Value), or 39.8 g in 1 cup (167 g). About 27% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).

How many carbs are in raw cowpeas?

Raw cowpeas has 59.6 g of total carbohydrates per 100 g, including 10.7 g of fiber.

How much fat is in raw cowpeas?

Raw cowpeas contains 2.1 g of fat per 100 g, of which 0.54 g is saturated (3% 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 Folate (B9) (160% DV), copper (118% DV), magnesium (79% DV), manganese (67% DV) and Thiamin (B1) (57% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw cowpeas?

100 g contains 58 mg of sodium, 3% of the 2,300 mg Daily Value.

Does cowpeas have the same nutrition raw and cooked?

No. Per 100 g, cowpeas, catjang, mature seeds, raw has 343 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 175208. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.