USDA reference food · Legumes and Legume Products
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
1 cup of cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt (171 g) has 200 calories, 13g of protein, 1g of fat and 11g of fiber (USDA FoodData Central, SR Legacy, FDC 173759). It is one of 20 USDA descriptions of cowpeas.
FoodData Central 173759, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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
- 7.7g
- more than 47% of 8,218 USDA reference foods
- Calories per 100 g
- 116
- more than 32% of reference foods
- Fiber per 100 g
- 6.5g
- more than 92% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 173759); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Folate356 µg DFE in 1 cup (171 g), 89% of the Daily Value
- Copper0.5 mg in 1 cup (171 g), 51% of the Daily Value
- Manganese0.8 mg in 1 cup (171 g), 35% of the Daily Value
- Thiamin0.3 mg in 1 cup (171 g), 29% of the Daily Value
- Magnesium91 mg in 1 cup (171 g), 22% of the Daily Value
- Phosphorus267 mg in 1 cup (171 g), 21% of the Daily Value
- Zinc2.2 mg in 1 cup (171 g), 20% of the Daily Value
- Vitamin B60.2 mg in 1 cup (171 g), 10% of the Daily Value
- Choline55 mg in 1 cup (171 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 173759), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 70% carbohydrate, 4% fat and 26% 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 | 116 | 32% |
| Protein | 7.73 g | 47% |
| Total fat | 0.53 g | 22% |
| Carbohydrate | 20.8 g | 69% |
| Fiber | 6.50 g | 92% |
| Total sugars | 3.30 g | 62% |
| Sodium | 4.00 mg | 10% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 1 cup (171 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 13.2 g | 7.73 g | 26% |
| Total lipid (fat) | 0.91 g | 0.53 g | 1% |
| Carbohydrate, by difference | 35.5 g | 20.8 g | 13% |
| Ash | 1.61 g | 0.94 g | |
| Energy | 198 kcal | 116 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 120 g | 70.0 g | |
| Total Sugars | 5.64 g | 3.30 g | |
| Fiber, total dietary | 11.1 g | 6.50 g | 40% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.24 g | 0.14 g | 1% |
| Fatty acids, total monounsaturated | 0.075 g | 0.044 g | |
| Fatty acids, total polyunsaturated | 0.38 g | 0.23 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 41.0 mg | 24.0 mg | 3% |
| Iron, Fe | 4.29 mg | 2.51 mg | 24% |
| Magnesium, Mg | 90.6 mg | 53.0 mg | 22% |
| Phosphorus, P | 267 mg | 156 mg | 21% |
| Potassium, K | 475 mg | 278 mg | 10% |
| Sodium, Na | 6.84 mg | 4.00 mg | 0% |
| Zinc, Zn | 2.21 mg | 1.29 mg | 20% |
| 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 (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.71 µg | 1.00 µg | 0% |
| Carotene, beta | 15.4 µg | 9.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.48 mg | 0.28 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0.68 mg | 0.40 mg | 1% |
| Thiamin | 0.35 mg | 0.20 mg | 29% |
| Riboflavin | 0.094 mg | 0.055 mg | 7% |
| Niacin | 0.85 mg | 0.49 mg | 5% |
| Pantothenic acid | 0.70 mg | 0.41 mg | |
| Vitamin B-6 | 0.17 mg | 0.10 mg | 10% |
| Folate, total | 356 µg | 208 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 55.1 mg | 32.2 mg | 10% |
| Vitamin K (phylloquinone) | 2.91 µg | 1.70 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 356 µg | 208 µg | |
| Folate, DFE | 356 µg | 208 µg | 89% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.095 g | |
| Threonine | 0.50 g | 0.29 g | |
| Isoleucine | 0.54 g | 0.31 g | |
| Leucine | 1.01 g | 0.59 g | |
| Lysine | 0.89 g | 0.52 g | |
| Methionine | 0.19 g | 0.11 g | |
| Cystine | 0.15 g | 0.085 g | |
| Phenylalanine | 0.77 g | 0.45 g | |
| Tyrosine | 0.43 g | 0.25 g | |
| Valine | 0.63 g | 0.37 g | |
| Arginine | 0.91 g | 0.54 g | |
| Histidine | 0.41 g | 0.24 g | |
| Alanine | 0.60 g | 0.35 g | |
| Aspartic acid | 1.60 g | 0.93 g | |
| Glutamic acid | 2.50 g | 1.46 g | |
| Glycine | 0.55 g | 0.32 g | |
| Proline | 0.59 g | 0.35 g | |
| Serine | 0.66 g | 0.39 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0017 g | 0.0010 g | |
| SFA 16:0 | 0.18 g | 0.11 g | |
| SFA 18:0 | 0.038 g | 0.022 g | |
| MUFA 18:1 | 0.062 g | 0.036 g | |
| PUFA 18:2 | 0.24 g | 0.14 g | |
| PUFA 18:3 | 0.14 g | 0.083 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0034 g | 0.0020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0017 g | 0.0010 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0086 g | 0.0050 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 173759: 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.
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 92% of reference foods
- Foods A to Z
- 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