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Boiled cowpeas without oil Calories
Oil-free boiled cowpeas rich in plant protein and dietary fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled cowpeas without oil (165 g) has 191 calories. That works out to 116 calories per 100 g. It contains 34.3 g of carbs, 12.7 g of protein, 1.2 g of fat and 10.7 g of fiber. Its 343.2 µg of Folate covers 86% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Boiled cowpeas without oil Nutrition Facts
Selected: 1 cup (medium) · 165 g
191
KCAL / 165G
Carbs
34.3g
· 12% DV
Protein
12.7g
· 25% DV
Fat
1.2g
· 2% DV
Fiber
10.7g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 26% · Fat 5%
Boiled cowpeas without oil nutrition facts table · 1 cup (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6.6 mg | 0% |
| Total carbohydrate | 34.3 g | 12% |
| Fiber | 10.7 g | 38% |
| Protein | 12.7 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled cowpeas without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 165 g | 191 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| ½ cup (half) | 83 g | 96 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (medium) | 150 g | 174 kcal |
| 1 cup (large) | 220 g | 255 kcal |
| 1 bottle (large) | 250 g | 290 kcal |
| 2 cup (double) | 330 g | 383 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Boiled cowpeas without oil
Are boiled cowpeas without oil the same as black-eyed peas?
Not exactly: black-eyed peas are one type of cowpea, identified by the dark spot on each seed. Boiled cowpeas without oil may be another variety, so their size, color, and cooking time can differ.
How long should you cook boiled cowpeas without oil?
Dried cowpeas usually simmer for about 45–60 minutes after soaking, but older beans can take longer. They are ready when tender all the way through, without a hard or chalky center.
Do you need to soak cowpeas before making boiled cowpeas without oil?
No, soaking is optional, though it can shorten cooking and help the beans cook more evenly. Rinse dried cowpeas first, and use fresh water for cooking rather than the soaking water.
What can you season boiled cowpeas without oil with?
Boiled cowpeas without oil work well with garlic, cumin, black pepper, herbs, and a squeeze of lemon. Add acidic ingredients near the end of cooking or at serving, since they can slow the softening of beans.
Can boiled cowpeas without oil replace black beans in a recipe?
Yes, boiled cowpeas without oil can replace black beans in many soups, stews, and grain bowls. Their flavor is mild, but the texture may be softer, so add them later if the recipe simmers for a long time.
Can you put boiled cowpeas without oil in a salad?
Yes, boiled cowpeas without oil make a filling base for a cold salad. Toss them with chopped vegetables, herbs, and a tangy dressing; let them cool first so they do not wilt delicate greens.
How long do boiled cowpeas without oil last in the fridge?
Boiled cowpeas without oil keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and store them with a little cooking liquid if you want to keep them from drying out.
Can boiled cowpeas without oil be frozen?
Yes, freeze boiled cowpeas without oil once they have cooled. Divide them into meal-sized portions in airtight containers, leaving a little room for expansion; thaw them in the refrigerator or add them directly to a hot dish.
Can boiled cowpeas without oil cause gas?
Yes, cowpeas can cause gas or bloating in some people because gut bacteria ferment their fiber. Soaking dried cowpeas, discarding the soaking water, cooking them until tender, and starting with a smaller serving may help.
Are boiled cowpeas without oil a good choice for people with diabetes?
They can fit into a balanced meal, but cowpeas still provide carbohydrates and can affect blood glucose. Pair a suitable portion with vegetables and a protein source; ask your clinician or dietitian for advice tailored to your diabetes plan.
Boiled cowpeas without oil Vitamins & Minerals
Vitamins
Folate
343.2µg · 86% DV
B1
0.16mg · 13% DV
Biotin
3.63µg · 12% DV
B5
0.47mg · 9% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.78mg · 34% DV
Phosphorus
210mg · 30% DV
Magnesium
87mg · 21% DV
Potassium ⭐
459mg · 14% DV
Sodium
6.6mg · 0% DV
Boiled cowpeas without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled cowpeas without oil
To burn the 191 calories in 1 cup (medium) (165 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled cowpeas without oil?
Boiled cowpeas without oil are cowpea beans simmered in water until tender, with no oil added. Cowpeas are widely used in African, South Asian and Mediterranean cooking; in Turkey, börülce is often prepared at home as a simple side or salad ingredient. This plain version also makes a useful base for adding other flavours.
The beans are soft, gently earthy and satisfying. Serve them warm alongside a meal, or cool them and toss with onion, herbs and lemon for a bright salad. They work well with grains and other vegetables, too. With 7.7 g of protein and 6.5 g of fibre per 100 g, they bring both to a plant-based plate; add fresh vegetables for a lighter, more varied meal.
How Nutritious Is Boiled cowpeas without oil?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled cowpeas without oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled cowpeas without oil Contain Allergens?
No known major allergens
Which Diets Is Boiled cowpeas without oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled cowpeas without oil Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.