Foraged Foods / Edible Wild Plants
Cowpea lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 30kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.9 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
| |||||||
Total Carbs | 4.6 g/ 348g (1%) | ||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 78 mg/ 750mg (10%) |
Phosphorus | 41 mg/ 700mg (5%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Boiled cowpea leaves (often called “talbos ng sitaw” or similar local names). It’s a leafy vegetable cooked by boiling.
Why it matters to health
Cowpea leaves are a low-calorie veggie (about 30 kcal per 100 g) and naturally low in fat and cholesterol. They provide carbohydrates, but in a small amount, and they’re also a good choice for adding volume to your meals without adding many calories. Since the sodium listed is low (about 5 mg per 100 g), it’s generally a good option for everyday eating—especially if you’re trying to balance meals with less salty ingredients. The small amount of saturated fat is also minimal, which helps keep your overall fat intake lighter when paired with rice and other foods.
Healthier tips
- Pair with a balanced plate: 1–2 cups cooked rice (depending on your needs), plus a viand (fish, chicken, tofu) and a serving of boiled cowpea leaves.
- For snacks, you can include a small portion of this veggie with a meal-based snack (e.g., with boiled egg or tofu) to help you feel full longer.
- Keep the cooking simple: use minimal salt. If you use bagoong, patis, or soy sauce, use a lighter hand and taste first.
- If you’re adding to a ulam, aim for about 1/2 to 1 cup cooked leafy vegetables per meal.
Common Filipino dishes
Ginataang talbos ng sitaw, Dinengdeng with talbos ng sitaw, Pinakbet (with added leafy greens), Sautéed/boiled talbos ng sitaw with garlic and bagoong, Beef or fish sinigang with leafy greens
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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