Cowpeas, young pods with seeds, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh and tender young cowpea pods with seeds, offering a crisp texture and mild, slightly sweet flavor. Excellent for stir-fries or light steaming.
Per 100g reference serving, Cowpeas, young pods with seeds, raw provides 44 kcal of energy, 3.3g protein (24% of calories), 9.5g total carbohydrates (71% of calories, including 3.3g dietary fiber and 5.04g sugars), and 0.3g total fat (5% of calories).
Vitamins Profile in Cowpeas, young pods with seeds, raw (Per 100g)
Track how Cowpeas, young pods with seeds, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 33 mg | 36.7% DV |
| Vitamin A (RAE) | 68 µg | 7.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.49 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 31.5 µg | 26.2% DV |
| Vitamin B1 (Thiamin) | 0.15 mg | 12.5% DV |
| Vitamin B2 (Riboflavin) | 0.14 mg | 10.8% DV |
| Vitamin B3 (Niacin) | 1.2 mg | 7.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.945 mg | 18.9% DV |
| Vitamin B6 (Pyridoxine) | 0.173 mg | 10.2% DV |
| Total Folate (Vitamin B9) | 53 µg | 13.2% DV |
| Folate (Dietary Folate Equivalents) | 53 µg | 13.2% DV |
| Natural Food Folate | 53 µg | 13.2% DV |
| Choline | 22 mg | 4% DV |
| Beta-Carotene | 794 µg | 22.1% DV |
| Alpha-Carotene | 55 µg | 4.6% DV |
| Lutein + Zeaxanthin | 932 µg | 9.3% DV |
Minerals & Electrolytes in Cowpeas, young pods with seeds, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1 mg | 5.6% DV |
| Calcium (Ca) | 65 mg | 5% DV |
| Magnesium (Mg) | 58 mg | 13.8% DV |
| Potassium (K) | 215 mg | 4.6% DV |
| Zinc (Zn) | 0.34 mg | 3.1% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 65 mg | 5.2% DV |
| Copper (Cu) | 0.1 mg | 11.1% DV |
| Manganese (Mn) | 0.308 mg | 13.4% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.052 g | 3.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.072 g | 0.5% DV |
| Monounsaturated Fat (MUFA) | 0.027 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.127 g | 0.6% DV |
| Saturated Fat (SFA) | 0.079 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Cowpeas, young pods with seeds, raw contains 44 calories (kcal), 3.3g of protein, 9.5g of carbohydrates (3.3g fiber, 5.04g total sugars), and 0.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cowpeas, young pods with seeds, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -2.85 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cowpeas, young pods with seeds, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cowpeas, young pods with seeds, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.