Legumes • Deep Nutrition Analytics
Cowpeas, catjang, mature seeds, raw
Cowpeas, catjang, mature seeds, raw is a legumes providing 344 kcal per 100g serving, primarily fueled by carbohydrates (59.6g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 118% DV of Copper (1.06 mg), making it an elite dietary source. A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 23.8 g
- Carbohydrates
- 59.6 g
- Fat
- 2.1 g
- Fiber
- 10.7 g
Carbohydrate Quality & Sustained Energy
Cowpeas, catjang, mature seeds, raw delivers 59.6g of carbohydrates balanced with 10.7g of fiber, yielding 48.9g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1440 kJ |
| Fiber, total dietary | 10.7 g |
| Protein | 23.8 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 59.6 g |
| Energy | 343 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.1 mg |
| Magnesium | 333 mg |
| Manganese | 1.5 mg |
| Zinc | 6.1 mg |
| Iron | 9.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 2 µg |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Vitamin A, IU | 33 IU |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 9.9 mg |
| Magnesium, Mg | 333 mg |
| Phosphorus, P | 438 mg |
| Sodium, Na | 58 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 1.5 mg |
| Calcium, Ca | 85 mg |
| Potassium, K | 1380 mg |
| Zinc, Zn | 6.1 mg |
| Selenium, Se | 9.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 639 µg |
| Thiamin | 0.7 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 639 µg |
| Folate, food | 639 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 0.8 g |
| Alanine | 1.1 g |
| Glutamic acid | 4.5 g |
| Glycine | 1 g |
| Proline | 1.1 g |
| Ash | 3.4 g |
| Fatty acids, total saturated | 0.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Niacin | 2.8 mg |
| Pantothenic acid | 1.5 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.6 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.9 g |
| Serine | 1.2 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0.3 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.9 g |
| Water | 11 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1380 mg of dietary potassium (29% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 9.9 mg of dietary iron (55% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup167 g
Compare Cowpeas, catjang, mature seeds, raw with Category Peers
Yardlong beans, mature seeds, raw vs Cowpeas, catjang, mature seeds, raw
Compared to Yardlong beans, mature seeds, raw, Cowpeas, catjang, mature seeds, raw has 3% less fiber and 1% lower calories per 100g.
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw vs Cowpeas, catjang, mature seeds, raw
Compared to Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw, Cowpeas, catjang, mature seeds, raw has 1% more fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cowpeas, catjang, mature seeds, raw?
A standard 100-gram serving of Cowpeas, catjang, mature seeds, raw contains 344 calories (1439 kJ), alongside 23.8g of protein, 59.6g of carbohydrates, and 2.1g of fat.
In common serving sizes:- 167g (cup): ~574 kcal
Is Cowpeas, catjang, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 48.9g of net carbs per 100g (59.6g total carbs minus 10.7g fiber), consuming Cowpeas, catjang, mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Cowpeas, catjang, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cowpeas, catjang, mature seeds, raw are:
- Copper: 1.06 mg (118% of your daily value)
- Magnesium: 333 mg (79% of your daily value)
- Manganese: 1.54 mg (67% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175208).