Food Nutrient Profile - Leafy Tips Cowpeas

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Nutrients in 100 grams of Leafy Tips Cowpeas

Raw Leafy Tips Cowpeas (Vigna unguiculata subsp. unguiculata).

Macros Ratio

Protein Fat Carbs
43%
6%
51%
100 g ▼

Macro Nutrients

Leafy Tips Cowpeas
Energy29 kcal
1%
Raw Leafy Tips Cowpeas provide 29kcal of Energy per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.25 g
0.26%
Raw Leafy Tips Cowpeas provide 0.25g of Fat per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.066 g
0.21%
Raw Leafy Tips Cowpeas provide 0.066g of Saturated Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.044 g
2.75%
Raw Leafy Tips Cowpeas provide 0.044g of Omega 3 per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.06 g
0.35%
Raw Leafy Tips Cowpeas provide 0.06g of Omega 6 per 100 grams, meeting 0.35% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Leafy Tips Cowpeas provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate4.82 g
3.7%
Raw Leafy Tips Cowpeas provide 4.82g of Carbohydrate per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein4.1 g
7.32%
Raw Leafy Tips Cowpeas provide 4.1g of Protein per 100 grams, meeting 7.32% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Leafy Tips Cowpeas
Vitamin A36 μg
4%
RAE, retinol activity equivalents
Raw Leafy Tips Cowpeas provide 36μg of Vitamin A per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.35 mg
29.5%
Thiamine
Raw Leafy Tips Cowpeas provide 0.35mg of Vitamin B1 per 100 grams, meeting 29.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.18 mg
13.5%
Riboflavin
Raw Leafy Tips Cowpeas provide 0.18mg of Vitamin B2 per 100 grams, meeting 13.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.12 mg
7%
Niacin, nicotinic acid, niacinamide
Raw Leafy Tips Cowpeas provide 1.12mg of Vitamin B3 per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.06 mg
1.2%
Pantothenic acid
Raw Leafy Tips Cowpeas provide 0.06mg of Vitamin B5 per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.18 mg
13.6%
Pyridoxine
Raw Leafy Tips Cowpeas provide 0.18mg of Vitamin B6 per 100 grams, meeting 13.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9101 μg
25.3%
Folates and Folic Acid
Raw Leafy Tips Cowpeas provide 101μg of Vitamin B9 per 100 grams, meeting 25.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Leafy Tips Cowpeas provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C36 mg
40%
Ascorbic acid
Raw Leafy Tips Cowpeas provide 36mg of Vitamin C per 100 grams, meeting 40% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Leafy Tips Cowpeas provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Leafy Tips Cowpeas
Calcium63 mg
6.3%
Raw Leafy Tips Cowpeas provide 63mg of Calcium per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.19 mg
21.2%
Raw Leafy Tips Cowpeas provide 0.19mg of Copper per 100 grams, meeting 21.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.92 mg
24%
Raw Leafy Tips Cowpeas provide 1.92mg of Iron per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium43 mg
10.2%
Raw Leafy Tips Cowpeas provide 43mg of Magnesium per 100 grams, meeting 10.2% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.51 mg
22%
Raw Leafy Tips Cowpeas provide 0.51mg of Manganese per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus9 mg
1.3%
Raw Leafy Tips Cowpeas provide 9mg of Phosphorus per 100 grams, meeting 1.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium455 mg
13.4%
Raw Leafy Tips Cowpeas provide 455mg of Potassium per 100 grams, meeting 13.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Raw Leafy Tips Cowpeas provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium7 mg
0.47%
Raw Leafy Tips Cowpeas provide 7mg of Sodium per 100 grams, meeting 0.47% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.29 mg
2.64%
Raw Leafy Tips Cowpeas provide 0.29mg of Zinc per 100 grams, meeting 2.64% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water89.8 g
2.43%
Raw Leafy Tips Cowpeas provide 89.8g of Water per 100 grams, meeting 2.43% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Leafy Tips Cowpeas | 100g

Discover the nutritional data of Raw Leafy Tips Cowpeas, including macro and micronutrients in 100g. Learn more about the health benefits of this nutritious legume.

When you consume 100 grams of raw leafy tips cowpeas, you're treating your body to a wealth of essential vitamins. This serving size is an excellent source of:

These vitamins play crucial roles in energy metabolism, cell growth, and immune function. Additionally, leafy tips cowpeas provide a good amount of:

These B vitamins are vital for converting food into energy and maintaining healthy brain function. Furthermore, you'll find some Vitamin A, which is important for vision and skin health. While there are trace amounts of Vitamin B5 (Pantothenic Acid), it's worth noting that leafy tips cowpeas contain no Vitamin B12 or Vitamin D.

Leafy tips cowpeas are not just vitamin-rich; they are also packed with essential minerals. In 100 grams, you get an excellent source of:

These minerals are crucial for blood health, antioxidant defense, and bone development. The cowpeas also offer a good amount of:

These contribute to muscle function, heart health, and electrolyte balance. Additionally, there are some amounts of Calcium and Zinc, which are important for bone health and immune function, respectively. While there are trace amounts of Phosphorus and Selenium, it's important to note that this serving contains no Sodium.

When it comes to macronutrients, 100 grams of raw leafy tips cowpeas provide a good amount of:

This makes them a valuable plant-based protein source. They also contain some Omega-3 fatty acids and Carbohydrates, which are essential for brain health and energy. Interestingly, leafy tips cowpeas have no Fat, Saturated Fat, or Omega-6 fatty acids, making them a heart-healthy choice.

Incorporating raw leafy tips cowpeas into your diet can be a delicious and nutritious way to boost your intake of essential vitamins, minerals, and macronutrients. Enjoy them in salads, smoothies, or as a cooked side dish to reap their full health benefits!

Frequently Asked Questions about Leafy Tips Cowpeas

What are the health benefits of Leafy Tips Cowpeas?

Leafy tips cowpeas, also known as cowpea leaves, are a nutritious leafy green vegetable that is rich in vitamins, minerals, and antioxidants. They are a good source of vitamin A, vitamin C, iron, calcium, and fiber. Including leafy tips cowpeas in your diet can help support overall health, improve digestion, boost immunity, and promote healthy skin. They are also low in calories and high in protein, making them a great addition to a vegan diet for meeting nutrient needs.

Are there any potential risks or side effects of consuming Leafy Tips Cowpeas?

Leafy tips cowpeas, also known as cowpea leaves, are a nutritious leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Consuming cowpea leaves is generally safe and beneficial for health. However, some people may experience digestive issues such as bloating or gas if they are not used to consuming high-fiber foods. It is always recommended to introduce new foods gradually into your diet to allow your body to adjust. If you have any concerns or experience any adverse reactions, it is best to consult with a healthcare provider or a nutritionist.

Can I lose weight by eating more Leafy Tips Cowpeas?

Leafy tips cowpeas are a nutritious and low-calorie food that can be part of a weight loss diet. They are high in fiber and protein, which can help you feel full and satisfied while consuming fewer calories. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes in addition to incorporating leafy tips cowpeas into your meals.

Can I gain more muscles by eating more Leafy Tips Cowpeas if I train consistently?

Leafy tips cowpeas are a good source of plant-based protein, which is essential for muscle growth. However, to effectively build muscle, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. In addition to leafy tips cowpeas, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can help support muscle growth when combined with consistent training.

Can I eat Leafy Tips Cowpeas if I have diabetes?

Yes, Leafy Tips Cowpeas can be a good addition to a diabetic diet as they are low in glycemic index and high in fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and cooking methods to avoid adding excessive fats or sugars.

Can I consume Leafy Tips Cowpeas if I am on a Keto diet?

Yes, Leafy Tips Cowpeas can be consumed on a Keto diet as they are low in carbohydrates and high in fiber and protein. They can be a good source of plant-based protein for individuals following a vegan Keto diet.

Can I eat Leafy Tips Cowpeas if I am on a low fat diet?

Yes, Leafy Tips Cowpeas are a good source of plant-based protein and fiber, making them a nutritious choice for a low-fat diet. They are also rich in vitamins and minerals, such as folate and iron. Just be mindful of how they are prepared, as added fats during cooking could increase the overall fat content of the dish.

What is the environmental impact of producing Leafy Tips Cowpeas?

Leafy tips cowpeas, like other legumes, have a relatively low environmental impact compared to animal-based foods. They require less water, land, and resources to produce, making them a more sustainable choice. Additionally, legumes have the ability to fix nitrogen in the soil, which can help reduce the need for synthetic fertilizers. Overall, incorporating leafy tips cowpeas into your diet can help reduce your carbon footprint and support environmental sustainability.




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