Calories in Cowpeas, leafy tips, raw
Generic food Raw Vegetables
Cowpeas, leafy tips, raw contains 29 kcal per 100 g. A typical serving of 1 cup, chopped (36 g) provides about 10 kcal.
Roughly 51% of its calories come from carbohydrates, with 43% from protein and 6% from fat (estimated with general energy factors).
That is less 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 40% of the Daily Value for Vitamin C, 30% of the Daily Value for Thiamin (B1) and 25% of the Daily Value for Folate (B9).
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 | 29 kcal | |
| Total fat ? | 0.25 g | 0.3% |
| Saturated fat ? | 0.066 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 7 mg | 0.3% |
| Total carbohydrates C | 4.8 g | 2% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 4.1 g | 8% |
| Vitamin A ? | 36 µg | 4% |
| Vitamin C ? | 36 mg | 40% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.35 mg | 30% |
| Riboflavin (B2) ? | 0.18 mg | 13% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.06 mg | 1% |
| Vitamin B6 ? | 0.18 mg | 10% |
| Folate (B9) C | 101 µg | 25% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 63 mg | 5% |
| Iron ? | 1.9 mg | 11% |
| Magnesium ? | 43 mg | 10% |
| Phosphorus ? | 9 mg | 0.7% |
| Potassium ? | 455 mg | 10% |
| Zinc ? | 0.29 mg | 3% |
| Copper ? | 0.19 mg | 21% |
| Manganese ? | 0.51 mg | 22% |
| Selenium C | 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 43%
- Carbohydrates 51%
- Fat 6%
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
- Protein4.1 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fat0.25 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.066 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium7 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal14.1 gprotein density, useful for comparing foods with different calorie levels
- Water89.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.022 g |
|---|---|
| Polyunsaturated fat ? | 0.11 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 0.06 g |
|---|---|
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.053 g |
| SFA 18:0 ? | 0.008 g |
| MUFA 18:1 ? | 0.013 g |
| PUFA 18:3 ? | 0.044 g |
| MUFA 16:1 ? | 0.001 g |
| MUFA 22:1 ? | 0.008 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 89.8 g |
|---|---|
| Ash ? | 1.1 g |
| Energy ? | 121 kJ |
| Vitamin A, IU ? | 712 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 101 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 |
|---|---|---|---|---|
| Beans, kidney, mature seeds, sprouted, raw Raw | 29 | 4.2 g | 4.1 g | 0.5 g |
| Fiddlehead ferns, raw Raw | 34 | 4.6 g | 5.5 g | 0.4 g |
| Jute, potherb, raw Raw | 34 | 4.7 g | 5.8 g | 0.25 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 g |
| Balsam-pear (bitter gourd), leafy tips, raw Raw | 30 | 5.3 g | 3.3 g | 0.69 g |
| Pumpkin leaves, raw Raw | 19 | 3.2 g | 2.3 g | 0.4 g |
| Amaranth leaves, raw Raw | 23 | 2.5 g | 4 g | 0.33 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 29 kcal. 1 cup, chopped (36 g): about 10 kcal. 1 leaf (3 g): about 1 kcal.
How much protein is in raw cowpeas?
Raw cowpeas contains 4.1 g of protein per 100 g (8% of the 50 g Daily Value), or 1.5 g in 1 cup, chopped (36 g). About 43% 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 4.8 g of total carbohydrates per 100 g.
How much fat is in raw cowpeas?
Raw cowpeas contains 0.25 g of fat per 100 g, of which 0.066 g is saturated (0.3% 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 Vitamin C (40% DV), Thiamin (B1) (30% DV), Folate (B9) (25% DV), manganese (22% DV) and copper (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cowpeas?
100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does cowpeas have the same nutrition raw and cooked?
No. Per 100 g, cowpeas, leafy tips, raw has 29 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 169224. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.