Cowpea calories vary based on the type and preparation method. Research from PubMed shows that cowpeas are a nutrient-dense legume with high protein and mineral content.

Regular Cowpeas (per 100g raw):
• Calories: 343 kcal
• Protein: 23.5g (plant-based protein source)
• Carbohydrates: 60.0g (complex carbohydrates)
• Fat: 1.3g (low fat content)
• Fiber: 10.6g (dietary fiber)
• Resistant Starch: 8-12% (may support digestive health)

Cooked Cowpeas (per 100g):
• Calories: 119 kcal (water absorption reduces density)
• Protein: 8.1g (retains protein content)
• Carbohydrates: 20.8g (easily digestible)
• Fat: 0.4g (minimal fat)
• Fiber: 6.5g (supports digestion)
• Resistant Starch: 4-6% (reduced after cooking)

Calculate your daily calorie needs with our BMR calculator to see how cowpeas fit into your nutrition plan.

Cowpea Serving Size Guidelines

Standard Serving: One cup of cooked cowpeas (171g) provides about 200 calories and serves as an excellent source of plant-based protein and minerals.

Common Serving Sizes:
• 1 tablespoon raw (15g): 51 calories
• 1/4 cup raw (60g): 206 calories
• 1/2 cup raw (120g): 412 calories
• 1 cup cooked (171g): 200 calories
• 100g raw: 343 calories

Portion Control: Cowpeas are nutrient-dense and provide sustained energy due to their high protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Cowpeas are a nutrient-dense legume that provides exceptional nutritional benefits. Studies from ScienceDirect demonstrate that cowpeas offer unique nutritional advantages due to their high protein and mineral content.

Key Nutrients (per 100g raw cowpeas):
• Plant Protein: 23.52g (contains essential amino acids, limiting in methionine)
• Complex Carbohydrates: 60.03g (primarily starch with moderate glycemic impact)
• Dietary Fiber: 10.6g (mixture of soluble and insoluble fiber)
• Iron: 8.27mg (good source of non-heme iron, bioavailability enhanced by vitamin C)
• Folate: 633mcg (158% DV – supports DNA synthesis and red blood cell formation)
• Potassium: 1112mg (24% DV – supports heart and muscle function)

Protein Quality: The protein digestibility-corrected amino acid score (PDCAAS) for cowpeas is approximately 0.65, which is considered moderate for a plant-based protein source. It is limiting in the sulfur-containing amino acids methionine and cysteine. For optimal protein quality, cowpeas can be combined with complementary proteins like grains or dairy products to improve the overall amino acid profile. Calculate your daily protein needs to optimize your cowpea consumption.

Mineral Content & Bioavailability

Iron Content: Cowpeas provide 8.27mg of iron per 100g. The iron is non-heme form, which has lower bioavailability than heme iron but can be enhanced by consuming vitamin C from accompanying vegetables and fruits. Absorption can also be improved by soaking and sprouting.

Mineral Profile: Contains magnesium (184mg), phosphorus (424mg), and zinc (3.4mg) per 100g, contributing to various physiological functions including bone health and energy metabolism.

Folate Content: Cowpeas are exceptionally rich in folate with 556mcg per 100g raw, making them an excellent food source for supporting DNA synthesis and red blood cell formation. Use our BMI calculator to assess your overall health status.