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Pickled cowpeas Calories
Low-calorie, fiber-containing pickle with high sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pickled cowpeas (80 g) has 28 calories. That works out to 35 calories per 100 g. It contains 5 g of carbs, 1.4 g of protein, 0.2 g of fat and 2.2 g of fiber. Its 11.2 µg of Vitamin K covers 9% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Pickled cowpeas Nutrition Facts
Selected: 1 serving (medium) · 80 g
28
KCAL / 80G
Carbs
5g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 20% · Fat 7%
Pickled cowpeas nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 g | 3% |
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 Serving of Pickled cowpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 28 kcal |
| 1 tablespoon (small) | 15 g | 5 kcal |
| 2 tablespoon (medium) | 30 g | 11 kcal |
| 1 serving (small) | 50 g | 18 kcal |
| ½ cup (chopped) | 75 g | 26 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (large) | 120 g | 42 kcal |
| 1 cup (chopped) | 150 g | 53 kcal |
| 1 pack (whole) | 300 g | 105 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Pickled cowpeas
How do you make pickled cowpeas?
Pickled cowpeas are made by packing cleaned, fresh cowpea pods with garlic and covering them with vinegar brine or a salt brine for fermentation. Some recipes briefly blanch the pods first; use clean jars and follow one tested method.
What do pickled cowpeas taste like?
Pickled cowpeas taste tangy and salty, with a firm, slightly vegetal bite. Their flavor varies with the brine: vinegar gives a sharper sourness, while fermented versions can taste more rounded and develop a distinct fermented aroma.
Are pickled cowpeas fermented or made with vinegar?
Pickled cowpeas can be either vinegar-pickled or naturally fermented in salt brine. Vinegar supplies the acidity in the first method; in the second, fermentation develops it over time, so the two methods are not interchangeable without adjusting a recipe.
How should you store pickled cowpeas after opening?
Keep opened pickled cowpeas refrigerated in a sealed container, with the pods covered by brine. Use a clean utensil each time and avoid leaving the jar at room temperature for extended periods.
How can you tell if pickled cowpeas have gone bad?
Discard pickled cowpeas if you see mold, notice an unusual foul smell, or find that the pods have become slimy or markedly discolored. Do not taste a questionable batch or simply remove visible mold and eat the rest.
How do you eat pickled cowpeas?
Eat pickled cowpeas as a side or appetizer, served in a small portion alongside meals. Their tart, salty flavor pairs well with rice, beans, grilled foods, and sandwiches; draining them before serving makes the plate less briny.
Should you rinse pickled cowpeas before eating them?
Rinsing pickled cowpeas can wash away some surface brine and reduce their salty taste, though it will not remove all the salt absorbed by the pods. Rinse only the portion you plan to eat so the rest stays in its brine.
Are pickled cowpeas probiotic?
Pickled cowpeas are not necessarily probiotic. Only naturally fermented versions that retain live cultures may contain beneficial microbes; vinegar-pickled or heat-pasteurized cowpeas generally should not be assumed to provide live cultures.
Can you cook with pickled cowpeas?
Yes, you can add pickled cowpeas to dishes, but their acidity and salt can change the flavor. Drain them first and add them near the end of cooking to preserve their firm texture; reduce other salty or sour ingredients.
Can you freeze pickled cowpeas?
Freezing pickled cowpeas is possible, but thawing usually softens the pods and makes their texture less crisp. Refrigerate the jar instead and take out only what you need, rather than freezing the whole batch.
Pickled cowpeas Vitamins & Minerals
Vitamins
Vitamin K
11.2µg · 9% DV
Folate
17.6µg · 4% DV
Vitamin C
3.6mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Sodium
624mg · 27% DV
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Phosphorus
30mg · 4% DV
Potassium ⭐
116mg · 3% DV
Pickled cowpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pickled cowpeas
To burn the 28 calories in 1 serving (medium) (80 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 Pickled cowpeas?
Pickled cowpeas are fresh cowpea pods preserved in a salty, tangy brine, often with garlic and vinegar. Recipes vary: the pods may be left whole or cut into shorter pieces, and are usually kept crisp rather than cooked soft.
In Turkey, they’re served in small portions alongside home-cooked meals, much like a relish or meze; their sharp acidity works especially well with rice and hearty bean dishes. They are low in calories and provide some fibre, but the brine makes them high in sodium. If you’re watching your salt intake, drain them and briefly rinse before serving; they also pair nicely with grilled vegetables or a simple plate of greens.
How Nutritious Is Pickled cowpeas?
Nutrient density
Medium
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 Pickled cowpeas Processed?
NOVA 3
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 Pickled cowpeas Contain Allergens?
No known major allergens
Which Diets Is Pickled 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
Pickled cowpeas Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.