Foraged Foods / Edible Wild Plants
Cowpea lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 49kcal / 2530kcal (1%) |
Macronutrients
Protein | 4.9 g/ 71g (6%) | ||||||
Total Fat | 1.4 g/ 42g (3%) low | ||||||
| |||||||
Total Carbs | 4.3 g/ 348g (1%) | ||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.28 mg/ 1mg (23%) source |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 19 mg/ 70mg (27%) source |
Minerals
Calcium | 160 mg/ 750mg (21%) source |
Phosphorus | 97 mg/ 700mg (13%) |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Cowpea leaves (also called “talbos ng sitaw” or “dahon ng patani” depending on local use). These are leafy greens cooked as a vegetable side dish.
Why it matters to health
Cowpea leaves are a good low-calorie vegetable option (about 49 kcal per 100g). They provide small amounts of carbohydrates and have very low sodium (around 8 mg per 100g), which helps keep meals lighter. They also contain some healthy-looking fats (total fat ~1.4g) and very little saturated fat (~0.37g), making them a practical choice for building balanced meals—especially when you want more volume and fiber from vegetables. Since sodium is low, your overall sodium will depend mostly on how you cook them (e.g., how much bagoong, patis, or salt you add).
Healthier tips
- Pair them with a complete meal: add a serving of rice or other carbs, plus a protein (fish, chicken, eggs, tofu, or beans) and a healthy fat (like a small amount of cooking oil or nuts).
- For daily eating (3 full meals + 1–2 snacks), aim to include leafy vegetables like this at least 1–2 times a day, either in lunch or dinner.
- Go easy on salty flavorings: limit bagoong/patis and watch added salt so the sodium stays low.
- Use simple cooking: sauté with garlic/onion and a small amount of oil, or cook with broth and let the natural taste show.
Common Filipino dishes
Ginataang talbos ng sitaw, Pinakbet, Adobong kangkong at talbos, Dinengdeng (with leafy greens), Sautéed talbos ng sitaw
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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