Foraged Foods / Edible Wild Plants
Cowpea seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 358kcal / 2530kcal (14%) |
Macronutrients
Protein | 20.4 g/ 71g (28%) | ||||||
Total Fat | 1.5 g/ 42g (3%) low | ||||||
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Total Carbs | 65.8 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.65 mg/ 1mg (54%) high |
Vit B2 | 0.31 mg/ 1mg (23%) source |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 64 mg/ 750mg (8%) |
Phosphorus | 365 mg/ 700mg (52%) high |
Iron | 6.5 mg/ 12mg (54%) high |
Sodium | 15 mg/ 1500mg (1%) very low |
What is this food?
Dried cowpea seeds (also called “monggo”/cowpeas in some places), cooked from dried beans. They’re a plant-based food rich in protein and fiber.
Why it matters to health
Cowpea seeds help support steady energy and fullness because they have dietary fiber (11 g per 100 g) and carbohydrates (65.8 g). The fiber can also help with regular digestion. They’re also a good protein source (your food is listed as a protein role), which helps you build and maintain body tissues. Caution: they have some saturated fat (0.63 g) and calories (358 kcal per 100 g), so the key is portion size—especially if you’re pairing them with other carb-heavy foods (rice, noodles, bread). Sodium is low here (15 mg), which is good for everyday meals.
Healthier tips
- For daily eating (3 meals + 1–2 snacks), use cowpeas as a main protein side: aim for about 1/2 to 1 cup cooked per meal, depending on your rice portion.
- Balance the plate: add vegetables (like pechay, kangkong, or mixed veggies) and a source of healthy fat in small amounts (e.g., a drizzle of olive oil or a few nuts/seeds).
- If you’re making it like a stew or soup, keep the flavor by using herbs, garlic, onion, and spices—go easy on salty seasonings.
- Soak and cook well to improve texture and make it easier to eat comfortably.
- If you’re watching blood sugar, pair beans with more veggies and avoid making the meal all carbs (rice + bread + beans all at once).
Common Filipino dishes
Ginataang monggo, Monggo with chicharon, Monggo soup, Monggo salad, Monggo at gulay
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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