Foraged Foods / Edible Wild Plants
Cowpea seed, fresh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 28% |
| Calories | 86kcal / 2530kcal (3%) |
Macronutrients
Protein | 5.1 g/ 71g (7%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 16.1 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.21 mg/ 1mg (17%) source |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 3 mg NE/ 16mg NE (18%) source |
Vit C | 38 mg/ 70mg (54%) high |
Minerals
Calcium | 47 mg/ 750mg (6%) |
Phosphorus | 121 mg/ 700mg (17%) source |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Fresh cowpea seeds (also called fresh beans/black-eyed peas when used fresh). They’re small legumes eaten as a vegetable or added to viands, soups, and salads.
Why it matters to health
Fresh cowpeas are a good plant-based source of energy from carbohydrates and dietary fiber (about 4.9 g per 100 g). Fiber helps keep your digestion regular and can help you feel fuller between meals. They also have low fat (about 0.1 g) and very low sodium (about 4 mg), which supports heart-friendly eating. The carbs and natural sugars are there, but the fiber helps balance how they affect your overall meal. If you’re watching blood sugar, pairing cowpeas with lean protein and vegetables (instead of eating them alone with lots of rice) can make meals more balanced.
Healthier tips
- Portion: For meals, aim for about 1/2 to 1 cup cooked cowpeas (or a serving that fits your plate) and balance with rice or root crops plus ulam.
- Pair smart: Combine with fish, chicken, eggs, tofu, or lean pork and add lots of non-starchy vegetables.
- Watch the add-ons: Go easy on salty sauces and fried toppings; use herbs, garlic, onions, and broth for flavor.
- Snack idea: Use a small serving in salads or as a side during your 1–2 snacks, not as the only food.
Common Filipino dishes
Ginisang monggo with fresh beans, Burot/bean-based soups, Fresh bean salad with tomatoes and onions, Ginataang beans (light coconut milk), Kare-kare with added beans
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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