Boiled Leafy Tips Cowpeas
Cowpeas, leafy tips, cooked, boiled, drained, with salt
Nutrition Facts
- Total Fat 0,1 g0%
- Saturated Fat 0,03 g0%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 242 mg11%
- Total Carbohydrate 2,8 g1%
- Dietary Fiber —
- Total Sugars —
- Protein 4,67 g9%
- Vitamin D 0 µg0%
- Calcium 69 mg5%
- Iron 1,09 mg6%
- Potassium 351 mg7%
100g of Cowpeas, leafy tips, boiled contains 22 kcal calories, 4,67g protein, and 18,4mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein61%(19 kcal)
- Carbs36%(11 kcal)
- Fat3%(1 kcal)
Nutrient density
Meets ≥10% Daily Value for 8 of 26 nutrients
Excellent nutrient densityUse Boiled Leafy Tips Cowpeas in your next meal plan
Melio can build a complete week of meals around Boiled Leafy Tips Cowpeas (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Vegetables and Vegetable Products
- Boiled Leafy Tips Cowpeas has a potassium-to-sodium ratio of 1.5:1, which is considered neutral for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 22 kcal | 1% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 4,67 g | 9% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 2,8 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,1 g | 0% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 242 mg | 11% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 351 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 69 mg | 5% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 62 mg | 15% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 42 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,09 mg | 6% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,24 mg | 2% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,15 mg | 17% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,41 mg | 18% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,9 µg | 2% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,03 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,01 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,04 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 29 µg | 3% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 18,4 mg | 20% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,26 mg | 21% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,14 mg | 11% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,01 mg | 6% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,05 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,14 mg | 8% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 60 µg | 15% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 91,3 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Cowpeas, leafy tips, cooked, boiled, drained, without salt | 168406 | 22 | 4,7 | 2,8 | 0,1 |
| Cowpeas, leafy tips, cooked, boiled, drained, with saltcurrent | 168529 | 22 | 4,7 | 2,8 | 0,1 |
| Cowpeas, leafy tips, raw | 169224 | 29 | 4,1 | 4,8 | 0,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated34%(0,03 g)
- Monounsaturated12%(0,01 g)
- Polyunsaturated55%(0,04 g)
Household serving sizes
g- cup, chopped
- 53 g
Frequently asked questions about Boiled Leafy Tips Cowpeas
How many calories in Boiled Leafy Tips Cowpeas?
Boiled Leafy Tips Cowpeas contains 22 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Leafy Tips Cowpeas?
Boiled Leafy Tips Cowpeas contains 242 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Leafy Tips Cowpeas?
Per 100 grams, Boiled Leafy Tips Cowpeas contains 4.67 g protein, 2.8 g carbohydrates, and 0.1 g total fat.
Is Boiled Leafy Tips Cowpeas good for keto or low-carb?
Yes — Boiled Leafy Tips Cowpeas has 2.8 g net carbs per 100 g, fitting a low-carb plan.
Where does Boiled Leafy Tips Cowpeas nutrition data come from?
Nutrition data for Boiled Leafy Tips Cowpeas is sourced from USDA FoodData Central (FDC ID 168529). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168529/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Leafy Tips Cowpeas
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Leafy Tips Cowpeas.
3 meal ideas using Boiled Leafy Tips Cowpeas
Starter templates matched to Boiled Leafy Tips Cowpeas's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with boiled Leafy Tips Cowpeas
A warm bowl of oats with boiled Leafy Tips Cowpeas, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around boiled Leafy Tips Cowpeas
A big leafy salad with boiled Leafy Tips Cowpeas, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Fiber-forward dinner featuring boiled Leafy Tips Cowpeas
Combine boiled Leafy Tips Cowpeas with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168529), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Leafy Tips Cowpeas in your next meal plan
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