Foraged Foods / Edible Wild Plants
Cowpea pod
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 87% |
| Calories | 51kcal / 2530kcal (2%) |
Macronutrients
Protein | 3.4 g/ 71g (4%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 8.5 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.14 mg/ 1mg (11%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 27 mg/ 70mg (38%) high |
Minerals
Calcium | 106 mg/ 750mg (14%) |
Phosphorus | 63 mg/ 700mg (9%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Cowpea pod (young sitaw/beans pod). It’s a vegetable pod that’s eaten like a side dish—often sautéed, boiled, or cooked with garlic and other veggies.
Why it matters to health
Cowpea pods are a light, fiber-rich vegetable (about 3.1 g fiber per 100 g) that helps you feel full and supports regular digestion. They also provide some carbohydrates for energy, with 4.7 g natural sugar—usually fine when you balance your meals. The sodium is low (1 mg per 100 g), so it’s a good choice for everyday eating, especially if you keep added salt and sauces in check. For fat, it’s very low (0.4 g total fat), though cooking methods (like oil and salty seasonings) can change the final nutrition.
Healthier tips
- Include cowpea pods in your 3 full meals as a side or mixed into viands for extra fiber.
- For snacks, pair a small serving of cooked cowpea pods with a balanced option (e.g., fruit or a small serving of nuts) instead of relying on salty snacks.
- Use less oil and flavor with garlic, onion, herbs, and spices; go easy on soy sauce, bagoong, and salty seasoning.
- Try a plate approach: ½ vegetables (including cowpea pods), ¼ rice, ¼ protein (fish, chicken, tofu, or eggs).
Common Filipino dishes
Ginataang sitaw at kalabasa, Sinigang na sitaw, Adobong sitaw, Pinakbet with sitaw, Bistek with side of sautéed 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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