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Cooked green cowpeas Calories
Source of fiber and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked green cowpeas (125 g) has 59 calories. That works out to 47 calories per 100 g. It contains 10.9 g of carbs, 3.5 g of protein, 0.4 g of fat and 4 g of fiber. Its 18.1 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Cooked green cowpeas Nutrition Facts
Selected: 1 cup (medium) · 125 g
59
KCAL / 125G
Carbs
10.9g
· 4% DV
Protein
3.5g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 23% · Fat 6%
Cooked green cowpeas nutrition facts table · 1 cup (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 3.5 g | 7% |
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 Cooked green cowpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 125 g | 59 kcal |
| 1 tablespoon (chopped) | 12 g | 6 kcal |
| 1 ounce (small) | 28 g | 13 kcal |
| ½ cup (small) | 63 g | 30 kcal |
| 100 g | 100 g | 47 kcal |
| 1 serving (medium) | 150 g | 71 kcal |
| 1.5 cup (large) | 188 g | 88 kcal |
| 1 serving (large) | 225 g | 106 kcal |
| 2 cup (extra large) | 250 g | 118 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Cooked green cowpeas
Are cooked green cowpeas the same as black-eyed peas?
Not exactly: cooked green cowpeas are usually immature, fresh cowpea pods, while black-eyed peas are the mature, dried seeds of a cowpea. They are related foods, but differ in texture, preparation, and how they are commonly served.
How do you serve cooked green cowpeas?
Serve cooked green cowpeas warm or chilled, dressed with olive oil, lemon, garlic, or herbs. They also work well in grain bowls and salads, or as a vegetable side with rice, flatbread, or grilled foods.
What goes well with cooked green cowpeas?
Cooked green cowpeas pair well with rice, tomatoes, onions, lemon, and fresh herbs. For a fuller meal, serve them alongside grains or roasted vegetables; a tangy dressing complements their mild, earthy flavor.
How long do cooked green cowpeas last in the fridge?
Cooked green cowpeas generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an off smell, a slimy texture, or mold.
Can you freeze cooked green cowpeas?
Yes, cooked green cowpeas can be frozen. Cool them, divide them into airtight portions, and thaw them in the refrigerator before reheating. Their texture may soften slightly, so they are especially useful afterward in soups, stews, or mixed dishes.
How do you make a salad with cooked green cowpeas?
Toss cooked green cowpeas with chopped tomato, red onion, parsley, olive oil, and lemon juice for a simple salad. Let it stand briefly so the beans absorb the dressing, then taste and adjust the seasoning.
Do cooked green cowpeas cause gas?
They can cause gas or bloating in some people because cowpeas contain fermentable carbohydrates. A smaller serving, eaten slowly, may be easier to tolerate; drinking enough water can also help when increasing fiber-rich foods.
Can you reheat cooked green cowpeas?
Yes, cooked green cowpeas can be reheated. Warm only the portion you plan to eat, stirring until it is hot throughout; repeatedly cooling and reheating the same batch increases food-safety risk.
Are cooked green cowpeas good for people with diabetes?
Cooked green cowpeas can fit into meals for many people with diabetes; their fiber and carbohydrate content both matter when planning a serving. Pair them with non-starchy vegetables or protein, and follow your own meal plan.
How do you keep cooked green cowpeas from getting mushy?
To keep cooked green cowpeas from turning mushy, stop cooking them once the pods are tender and drain them promptly. If adding them to a salad or dressing, fold them in gently rather than stirring vigorously.
Cooked green cowpeas Vitamins & Minerals
Vitamins
Vitamin C
18.13mg · 20% DV
Folate
77.5µg · 19% DV
Vitamin K
21.88µg · 18% DV
B1
0.11mg · 9% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.14mg · 16% DV
Phosphorus
64mg · 9% DV
Potassium ⭐
263mg · 8% DV
Sodium
5mg · 0% DV
Cooked green cowpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked green cowpeas
To burn the 59 calories in 1 cup (medium) (125 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 Cooked green cowpeas?
Cooked green cowpeas are tender green cowpeas simmered or boiled until soft. Cowpeas have roots in Africa and are now eaten across many regions; the green form is especially at home in seasonal vegetable dishes, stews and salads.
Their mild, slightly earthy flavour and soft bite make them easy to serve warm as a side or chilled with a sharp dressing. They also work well folded into a grain bowl or paired with tomatoes, herbs and lemon. A source of fibre and folate, they make a useful plant-based addition to a meal; keep the preparation light with a modest amount of oil.
How Nutritious Is Cooked green cowpeas?
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
Medium
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 Cooked green cowpeas 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 Cooked green cowpeas Contain Allergens?
No known major allergens
Which Diets Is Cooked green cowpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked green cowpeas Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.