Cowpea Leafy Tips

Cowpeas, Leafy Tips, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin C, Thiamin and Folate.

The food contains 4.82g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 4.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to Asian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Cowpeas, Leafy Tips, Raw has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein43%
 Calories from Fat6%
 Calories from Carbs51%

Why this is good for you

  • Very high in Vitamin C
  • High in Thiamin
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A711.9 IU14.2%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent36 mcg
Vitamin C36 mg60%Top 10%Very High
Thiamin0.35 mg23.6%Top 30%High
Riboflavin0.18 mg10.3%Mid 40%Average
Niacin1.1 mg5.6%Mid 40%Average
Vitamin B60.18 mg8.9%Mid 40%Average
Folate101 mcg25.3%Top 10%Very High
Food Folate101 mcg
Folic Acid0 mcg
Dietary Folate Equivalents101 mcg
Vitamin B120 mcg
Pantothenic Acid0.06 mg0.6%Mid 40%Average

Mineral Analysis

Calcium63 mg6.3%Mid 40%Average
Iron1.9 mg10.7%Top 30%High
Magnesium43 mg10.8%Top 30%High
Phosphorus9 mg0.9%Bottom 10%Very Low
Potassium455 mg13%Top 30%High
Sodium7 mg0.3%Bottom 30%Low
Zinc0.29 mg1.9%Bottom 30%Low
Copper0.19 mg9.6%Top 30%High
Manganese0.51 mg25.5%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate4.8 g1.6%Mid 40%Average
Dietary Fiber0 g
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein4.1 g8.2%Mid 40%Average

Fat Analysis

Total Fat0.25 g0.38%Bottom 30%Low
Saturated Fat0.07 g0.33%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids44 mg
Total Omega 6 Fatty Acids60 mg

Other Nutrients Analysis

Alcohol0 g
Water89.8 g
Ash1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 29 Calories from Fat 2

% Daily Value *

Total Fat 0.25 g 0.38%

Saturated Fat 0.07 g 0.33%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 7 mg 0.3%

Total Carbohydrates 4.8 g 1.6%

Dietary Fiber 0 g

Sugars 0 g

Protein 4.1 g 8.2%

Vitamin A 14.2% Vitamin C 60%

Calcium 6.3% Iron 10.7%

*Based on a 2000 Calorie diet

Embed Table:

Better Eats



Per 100g | Calories 11
Protein 2.3 g | Carbs 1.29 g | Fat 0.1 g



Per 100g | Calories 18
Protein 0.85 g | Carbs 3.6 g | Fat 0.3 g


Cooked, Boiled, Drained Leafy Tips..

Per 100g | Calories 34
Protein 3.6 g | Carbs 6.7 g | Fat 0.2 g



Per 100g | Calories 23
Protein 2.1 g | Carbs 3.7 g | Fat 0.52 g

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