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Cowpea is a small legume with a kidney shape and a very distinctive black spot usually found at the “bend” of the bean. This type of bean is also very commonly known as the black-eyed pea, niebe, southern pea, and crowder pea.
Cowpeas are more commonly known in North America as black-eyed peas.
The crop is primarily grown in Africa and is very tolerant of sandy soil, semiarid conditions, and low fertilization requirements. Cowpea is often grown for animal forage, which is likely why it is named as such. Cowpeas have a variety of appearances and can be both smooth or rough, mottled, spotted, or other blotchy patterns, and can be cream, white, brown, red, green, black, or any combination!
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
The leaves of the cowpea, immature beans (green seeds), and the bean pods can also be eaten, however it is most commonly grown for the edible, fully matured beans. Similar to other bean varieties, they do contain some antinutrients which can cause some gastric discomfort, so soaking and cooking beans can reduce the potential for any distress.
All parts of the cowpea plant are edible including leaves, pods, immature beans, and the mature beans.
Cowpeas are used frequently in soups, stews, casseroles, purees, and curries. They can also be ground into flours and pastes. In the Southern United States, there is a traditional soul food eaten on New Year’s Day called “Hoppin’ John” that is thought to bring prosperity into the new year. A popular African snack (koki or moin-moin) utilizes cowpea paste mixed with spices and is steamed in banana leaves. In Vietnam, they often use cowpeas in a dessert dish with sticky rice and coconut milk.
Curious to learn more about these popular legumes? Let’s make like a black-eyed pea and “get it started in here!”.
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Nutrivore Score for Cowpeas – 238
Cowpeas have a Nutrivore Score of 238, making them a medium nutrient-dense food! Plus, they are a low-fat food; cowpeas contain 0.4 grams total fat per serving!
Per serving, cowpeas are an excellent source (20-50% daily value) of copper, vitamin B1 (thiamin), and vitamin B9 (folate); and a good source (10-20% daily value) of dietary fiber, iron, magnesium, manganese, and protein.
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Cowpea Nutrition Facts
One serving of cowpeas is standardized to 1/6 cup raw or about 28 grams (1.0 ounces). When you cook cowpeas, they increase in volume: 1 cup raw cowpeas is roughly equivalent to 3 cups cooked cowpeas.
Cowpea Nutrition Facts Per Serving
| Cowpeas, common, mature seeds, raw | Nutrivore Score: 238 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1/6 cup raw or 1/2 cup cooked | Protein: 6.5 grams | Net Carbohydrates: 13.8 grams |
| Calories: 94 | Total Fat: 0.4 grams | Dietary Fiber: 3.0 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.8 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 237.4 μg | 20% DV |
| Vitamin B2 (Riboflavin) | 62.9 μg | 5% DV |
| Vitamin B3 (Niacin) | 0.6 mg | 4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.4 mg | 8% DV |
| Vitamin B6 (Pyridoxine) | 99.4 μg | 6% DV |
| Vitamin B7 (Biotin) | ~ | ~ |
| Vitamin B9 (Folate) | 176.2 μg | 44% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.4 mg | 0% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.1 mg | 1% DV |
| Vitamin K | 1.4 μg | 1% DV |
| Choline | 26.4 mg | 5% DV |
| Myo-Inositol | ~ | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 55.4 mg | 3% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 1% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 30.6 mg | 2% DV |
| Copper | 235.2 μg | 26% DV |
| Iodine | ~ | ~ |
| Iron | 2.3 mg | 13% DV |
| Magnesium | 51.2 mg | 12% DV |
| Manganese | 425.3 μg | 18% DV |
| Phosphorus | 118.0 mg | 9% DV |
| Potassium | 309.5 mg | 7% DV |
| Selenium | 2.5 μg | 5% DV |
| Sodium | 4.5 mg | 0% DV |
| Zinc | 0.9 mg | 9% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 8.4 μg | ~ |
| Polyphenols | 0.0 mg | ~ |
| Phytosterols | ~ | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Cowpea Nutrition Varies With Cooking, Maturation, Processing, and Type
The Nutrivore Score of cowpeas varies based on when they are harvested, method of preparation, processing, and type. Conveniently, canned cowpeas are available at most grocery stores and there are numerous varieties of cowpeas available in both immature and mature forms. Immature versions of beans (sometimes referred to as ‘fresh’) are green versions of the legume prior to drying and are often thought of as vegetables.
| NUTRIVORE SCORE | |
|---|---|
| Cowpeas (blackeyes), immature seeds, raw | 322 |
| Cowpeas, catjang, mature seeds, raw | 2551 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned | 1671 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | 2231 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | 2231 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Cowpeas, young pods with seeds, raw | 5821 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in cowpeas? Maybe your friends will be too!
Health Benefits of Cowpea Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/6-cup serving of cowpeas and see how they benefit our health.
Cowpeas Provide 44% DV Vitamin B9 (Folate)
Cowpeas are an excellent source of vitamin B9 (folate), providing 44% of the daily value per 1/6-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Cowpeas Provide 26% DV Copper
Cowpeas are also an excellent source of copper, providing 26% of the daily value per 1/6-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Cowpeas Provide 20% DV Vitamin B1 (Thiamin)
Cowpeas are an excellent source of vitamin B1 (thiamin), providing 20% of the daily value per 1/6-cup serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
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How Much Cowpeas Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
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cITATIONS
Expand to see all scientific references for this article.
USDA Food Central Database: Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
