USDA reference food · Legumes and Legume Products

Cowpeas, catjang, mature seeds, cooked, boiled, without salt

1 cup of cowpeas, catjang, mature seeds, cooked, boiled, without salt (171 g) has 200 calories, 14g of protein, 1g of fat and 6g of fiber (USDA FoodData Central, SR Legacy, FDC 175209). It is one of 20 USDA descriptions of cowpeas.

FoodData Central 175209, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (171g)

AmountPortion

Amount per serving

Calories200

% Daily Value*

Total Fat 1g2%

Saturated Fat 0g2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 30mg1%

Total Carbohydrate 35g13%

Dietary Fiber 6g22%

Total Sugars not declared

Includes Added Sugars not declared

Protein 14g28%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 5.2mg29%

Potassium 640mg14%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 8.1g; more than 48% of 8,218 USDA reference foods
Calories per 100 g: 117; more than 32% of reference foods
Fiber per 100 g: 3.6g; more than 83% of reference foods

What a portion gives you

Fiber 6g22%

Protein 14g28%

Potassium 640mg14%

Calcium 40mg3%

Iron 5.2mg29%

Sodium 30mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 175209); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate243 µg DFE in 1 cup (171 g), 61% of the Daily Value
Copper0.5 mg in 1 cup (171 g), 51% of the Daily Value
Magnesium164 mg in 1 cup (171 g), 39% of the Daily Value
Manganese0.8 mg in 1 cup (171 g), 35% of the Daily Value
Zinc3.2 mg in 1 cup (171 g), 29% of the Daily Value
Thiamin0.3 mg in 1 cup (171 g), 23% of the Daily Value
Phosphorus243 mg in 1 cup (171 g), 19% of the Daily Value

Source: USDA FoodData Central (FDC 175209), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 68% carbohydrate, 5% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	117	32%
Protein	8.13 g	48%
Total fat	0.71 g	25%
Carbohydrate	20.3 g	69%
Fiber	3.60 g	83%
Sodium	19.0 mg	22%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (64)

The portion is 1 cup (171 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	13.9 g	8.13 g	28%
Total lipid (fat)	1.21 g	0.71 g	2%
Carbohydrate, by difference	34.7 g	20.3 g	13%
Ash	1.98 g	1.16 g
Energy	200 kcal	117 kcal
Water	119 g	69.7 g
Fiber, total dietary	6.16 g	3.60 g	22%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.32 g	0.18 g	2%
Fatty acids, total monounsaturated	0.10 g	0.059 g
Fatty acids, total polyunsaturated	0.52 g	0.30 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	44.5 mg	26.0 mg	3%
Iron, Fe	5.22 mg	3.05 mg	29%
Magnesium, Mg	164 mg	96.0 mg	39%
Phosphorus, P	243 mg	142 mg	19%
Potassium, K	641 mg	375 mg	14%
Sodium, Na	32.5 mg	19.0 mg	1%
Zinc, Zn	3.20 mg	1.87 mg	29%
Copper, Cu	0.46 mg	0.27 mg	51%
Manganese, Mn	0.81 mg	0.47 mg	35%
Selenium, Se	4.28 µg	2.50 µg	8%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1.71 µg	1.00 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0.68 mg	0.40 mg	1%
Thiamin	0.28 mg	0.16 mg	23%
Riboflavin	0.079 mg	0.046 mg	6%
Niacin	1.22 mg	0.71 mg	8%
Pantothenic acid	0.66 mg	0.39 mg
Vitamin B-6	0.16 mg	0.092 mg	9%
Folate, total	243 µg	142 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	243 µg	142 µg
Folate, DFE	243 µg	142 µg	61%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.17 g	0.10 g
Threonine	0.53 g	0.31 g
Isoleucine	0.56 g	0.33 g
Leucine	1.07 g	0.62 g
Lysine	0.94 g	0.55 g
Methionine	0.20 g	0.12 g
Cystine	0.15 g	0.090 g
Phenylalanine	0.81 g	0.47 g
Tyrosine	0.45 g	0.26 g
Valine	0.66 g	0.39 g
Arginine	0.96 g	0.56 g
Histidine	0.43 g	0.25 g
Alanine	0.63 g	0.37 g
Aspartic acid	1.68 g	0.98 g
Glutamic acid	2.63 g	1.54 g
Glycine	0.57 g	0.34 g
Proline	0.62 g	0.36 g
Serine	0.70 g	0.41 g

Fatty acids (10)

Nutrient	Per portion	Per 100 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0017 g	0.0010 g
SFA 16:0	0.24 g	0.14 g
SFA 18:0	0.051 g	0.030 g
MUFA 18:1	0.084 g	0.049 g
PUFA 18:2	0.33 g	0.19 g
PUFA 18:3	0.19 g	0.11 g
MUFA 16:1	0.0034 g	0.0020 g
MUFA 20:1	0.0017 g	0.0010 g
MUFA 22:1	0.012 g	0.0070 g

Source: USDA FoodData Central, FDC 175209: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat cowpeas

USDA lists 20 preparations of cowpeas. The cowpeas page puts them side by side, per 100 g and per portion.

Compare every cowpeas preparation

Next questions

Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 83% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov