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Dried cowpea Calories
Rich in protein and fiber, good source of iron and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Dried cowpea (90 g) has 302 calories. That works out to 336 calories per 100 g. It contains 54 g of carbs, 21.2 g of protein, 1.4 g of fat and 9.5 g of fiber. Its 0.8 mg of Copper covers 90% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Dried cowpea Nutrition Facts
Selected: ½ cup (medium) · 90 g
302
KCAL / 90G
Carbs
54g
· 20% DV
Protein
21.2g
· 42% DV
Fat
1.4g
· 2% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 27% · Fat 4%
Dried cowpea nutrition facts table · ½ cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 54 g | 20% |
| Fiber | 9.5 g | 34% |
| Protein | 21.2 g | 42% |
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 ½ Cup of Dried cowpea?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 90 g | 302 kcal |
| 1 piece (mini) | 10 g | 34 kcal |
| 2 tablespoon (small) | 20 g | 67 kcal |
| 0.25 cup (small) | 45 g | 151 kcal |
| 100 g | 100 g | 336 kcal |
| 1 serving (medium) | 100 g | 336 kcal |
| 1 cup (large) | 180 g | 605 kcal |
| 1 pack (jumbo) | 500 g | 1680 kcal |
Calculated from 336 calories per 100 g.
Frequently Asked Questions About Dried cowpea
Are dried cowpeas the same as black-eyed peas?
Black-eyed peas are a type of cowpea, so dried black-eyed peas are dried cowpeas. The name “dried cowpea” can also refer to other cowpea varieties, which may differ in color, shape, and flavor.
Do dried cowpeas need to be soaked before cooking?
No, soaking is not essential, but it helps dried cowpeas cook more evenly and can shorten cooking. Cover them with water for several hours or overnight, then drain and rinse before cooking in fresh water.
How do you cook dried cowpeas so they turn tender?
Simmer dried cowpeas gently in plenty of water until the centers are tender, adding more hot water if needed. Add acidic ingredients such as tomatoes or vinegar after the beans soften, since acidity can slow their cooking.
Why do some dried cowpeas have a black spot?
The dark spot is the cowpea’s natural “eye,” a mark on the seed coat rather than dirt or a sign of spoilage. Cowpea varieties have different eye colors, and some have little or no visible spot.
Can dried cowpeas be used in Hoppin’ John?
Yes, dried cowpeas can be used in Hoppin’ John, a Southern U.S. dish traditionally made with black-eyed peas, rice, and seasonings. If your cowpeas are a different variety, cook them until tender before combining them with the rice.
How are dried cowpeas different from dried pigeon peas?
Dried cowpeas and dried pigeon peas come from different plants, although both are legumes used in hearty dishes. Cowpeas include familiar black-eyed pea varieties; pigeon peas are often used in Caribbean, Indian, and African cooking and have their own distinct flavor.
Can dried cowpeas be cooked in a pressure cooker?
Yes, dried cowpeas cook well in a pressure cooker. Add water according to the cooker’s instructions, leave enough room for the beans and liquid to expand, and let the pressure release safely before checking whether the centers are tender.
How should dried cowpeas be stored after opening?
Keep dried cowpeas in an airtight container in a cool, dry place away from sunlight and moisture. A tightly sealed pantry container helps protect them from insects; discard any beans that become damp, moldy, or smell unusual.
Can you freeze cooked dried cowpeas?
Yes, cooked dried cowpeas freeze well. Let them cool, portion them into airtight freezer-safe containers, and include a little cooking liquid to help prevent them from drying out. Thaw only the amount you plan to use.
Do dried cowpeas cause gas, and how can you reduce it?
Dried cowpeas can cause gas because they contain fermentable carbohydrates. Soaking them, discarding the soaking water, rinsing, and cooking them until very tender may help; increasing portions gradually can also give your digestion time to adjust.
Dried cowpea Vitamins & Minerals
Vitamins
B1
0.77mg · 64% DV
Folate
189µg · 47% DV
B5
1.08mg · 22% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.81mg · 90% DV
Phosphorus
369mg · 53% DV
Manganese
0.99mg · 43% DV
Iron
7.38mg · 41% DV
Potassium ⭐
990mg · 29% DV
Sodium
14mg · 1% DV
Dried cowpea Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried cowpea
To burn the 302 calories in ½ cup (medium) (90 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 Dried cowpea?
Dried cowpea is the mature, dried seed of the cowpea plant, a legume domesticated in Africa and now grown and eaten in many parts of the world. The beans are usually rinsed, often soaked, then simmered until tender; they hold their shape while becoming pleasantly soft.
Their flavour is mild, earthy and slightly nutty. Cowpeas appear in stews, curries and salads across African and South Asian cuisines, and are also familiar in dishes of the American South. Dried cowpea makes a filling, plant-based staple, with substantial protein and fibre and little fat. For a lighter meal, toss cooked beans with vegetables, herbs and citrus, or serve them alongside grains rather than in a rich sauce.
How Nutritious Is Dried cowpea?
Nutrient density
Very 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 Dried cowpea 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 Dried cowpea Contain Allergens?
No known major allergens
Which Diets Is Dried cowpea 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
Dried cowpea Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.