How many calories are in raw cowpeas?

100 g of raw cowpeas has 336 kcal. 1 tbsp (10.5 g): about 35 kcal. 1 cup (167 g): about 561 kcal.

Is raw cowpeas high in protein?

Raw cowpeas contains 23.5 g of protein per 100 g (47% of the 50 g Daily Value), or 2.5 g in 1 tbsp (10.5 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 60 g of total carbohydrates per 100 g, including 10.6 g of fiber and 6.9 g of sugars.

How much fat is in raw cowpeas?

Raw cowpeas contains 1.3 g of fat per 100 g, of which 0.33 g is saturated (2% 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) (158% DV), copper (94% DV), Thiamin (B1) (71% DV), manganese (66% DV) and iron (46% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw cowpeas?

100 g contains 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.

Does cowpeas have the same nutrition raw and cooked?

No. Per 100 g, cowpeas, common (blackeyes, crowder, southern), mature seeds, raw has 336 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.

Calories in Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw

Generic food Raw Beans and Legumes

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw contains 336 kcal per 100 g. A typical serving of 1 tbsp (10.5 g) provides about 35 kcal.

Roughly 69% of its calories come from carbohydrates, with 27% from protein and 3% 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 158% of the Daily Value for Folate (B9), 94% of the Daily Value for copper and 71% of the Daily Value for Thiamin (B1).

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.

336kcal per 100 g

23.5 gprotein

60 gcarbohydrates

1.3 gfat

35kcal in 1 tbsp (10.5 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	336 kcal
Total fat ?	1.3 g	2%
Saturated fat ?	0.33 g	2%
Trans fat Z	0 g
Cholesterol ?	0 mg	0%
Sodium ?	16 mg	0.7%
Total carbohydrates C	60 g	22%
Dietary fiber ?	10.6 g	38%
Total sugars C	6.9 g
Protein ?	23.5 g	47%
Vitamin A C	3 µg	0.3%
Vitamin C ?	1.5 mg	2%
Vitamin D Z	0 µg	0%
Vitamin E M	0.39 mg	3%
Vitamin K C	5 µg	4%
Thiamin (B1) ?	0.85 mg	71%
Riboflavin (B2) ?	0.23 mg	17%
Niacin (B3) ?	2.1 mg	13%
Pantothenic acid (B5) ?	1.5 mg	30%
Vitamin B6 ?	0.36 mg	21%
Folate (B9) C	633 µg	158%
Vitamin B12 ?	0 µg	0%
Choline C	94.7 mg	17%
Calcium ?	110 mg	8%
Iron ?	8.3 mg	46%
Magnesium ?	184 mg	44%
Phosphorus ?	424 mg	34%
Potassium ?	1,112 mg	24%
Zinc ?	3.4 mg	31%
Copper ?	0.85 mg	94%
Manganese ?	1.5 mg	66%
Selenium M	9 µg	16%

% 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 69%
Fat 3%

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

Protein23.5 gin the top quarter of legumes and legume products (median 8.9 g)
Fiber10.6 gin the top quarter of legumes and legume products (median 5.3 g)
Sugars6.9 gin the top quarter of legumes and legume products (median 2.2 g)
Fat1.3 gbelow the median for legumes and legume products (median 1.4 g)
Saturated fat0.33 gabove the median for legumes and legume products (median 0.21 g)
Sodium16 mgbelow the median for legumes and legume products (median 41 mg)
Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
Water12 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.11 g
Polyunsaturated fat ?	0.54 g

Amino acids (18)

Tryptophan ?	0.29 g
Threonine ?	0.9 g
Isoleucine ?	0.96 g
Leucine ?	1.8 g
Lysine ?	1.6 g
Methionine ?	0.34 g
Cystine ?	0.26 g
Phenylalanine ?	1.4 g
Tyrosine ?	0.76 g
Valine ?	1.1 g
Arginine ?	1.6 g
Histidine ?	0.73 g
Alanine ?	1.1 g
Aspartic acid ?	2.8 g
Glutamic acid ?	4.5 g
Glycine ?	0.97 g
Proline ?	1.1 g
Serine ?	1.2 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.34 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0.001 g
SFA 14:0 ?	0.003 g
SFA 16:0 ?	0.25 g
SFA 18:0 ?	0.053 g
MUFA 18:1 ?	0.088 g
PUFA 18:3 ?	0.2 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0.004 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0.001 g
MUFA 22:1 ?	0.012 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene M	30 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol Z	0 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta Z	0 µg

Other components (11)

Water ?	12 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	3.2 g
Theobromine Z	0 mg
Energy ?	1,406 kJ
Vitamin A, IU C	50 IU
Folic acid Z	0 µg
Folate, food ?	633 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Other forms of Cowpeas

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

Food	Calories	Protein	Carbs	Fat
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, 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, raw Raw	343	23.9 g	59.6 g	2.1 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

Food	Calories	Protein	Carbs	Fat
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
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
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Raw	378	20.5 g	63 g	6 g
Beans, navy, mature seeds, raw Raw	337	22.3 g	60.8 g	1.5 g
Beans, adzuki, mature seeds, raw Raw	329	19.9 g	62.9 g	0.53 g
Beans, white, mature seeds, raw Raw	333	23.4 g	60.3 g	0.85 g

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

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 173758. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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