Cowpea
Cowpea is a nutrient-dense legume rich in plant-based protein, fiber, and folate, making it a cornerstone food for sustained energy and metabolic health. Low in calories with high micronutrient density, cowpea supports cardiovascular and cognitive longevity.
Variants (5)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Vitamin B60.85 mg50% DV
- Vitamin C29.7 mg33% DV
- Vitamin K28.4 mcg24% DV
- Folate47.7 mcg12% DV
- Thiamin0.14 mg11% DV
- Riboflavin0.13 mg10% DV
- Niacin1.1 mg7% DV
- Choline19.8 mg4% DV
- Vitamin E0.44 mg3% DV
- Vitamin A61.2 iu1% DV
- Magnesium52.2 mg12% DV
- Manganese0.28 mg12% DV
- Copper0.09 mg10% DV
- Iron0.90 mg5% DV
- Phosphorus58.5 mg5% DV
- Calcium58.5 mg5% DV
- Potassium193.5 mg4% DV
- Zinc0.31 mg3% DV
- Selenium0.81 mcg1% DV
- Sodium3.6 mg<1% DV
- Polyunsaturated Fat0.11 g
- Saturated Fat0.07 g
- Monounsaturated Fat0.02 g
- Catechins (EGCG)~45 mg
- Inulin / Prebiotic fibre~2.7 g
- Choline~135 mg
- Polyphenols~135 mg
Score · 89/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B656% DV
- Vitamin C37% DV
- Vitamin K26% DV
- Magnesium14% DV
- Manganese13% DV
Overview
Cowpea (Vigna unguiculata), also known as black-eyed pea, originated in Africa and has been cultivated for over 5,000 years. It thrives in warm climates and is particularly prominent in African, Caribbean, and Southern American cuisines. Nutritionally, cowpea delivers exceptional value: at just 44 kcal per 100g, it provides 3.3g of protein and 3.3g of fiber, supporting satiety and stable blood glucose. The legume contains polyphenols and resistant starch that promote beneficial gut microbiota and may enhance insulin sensitivity. Rich in folate (53 mcg), potassium (215 mg), and magnesium (58 mg), cowpea supports cardiovascular function and homocysteine metabolism—both critical for vascular aging prevention. Its vitamin K content (31.5 mcg) contributes to bone mineralization and vascular calcification regulation. Notably, cowpea contains bioactive compounds including catechin and epicatechin polyphenols with documented antioxidant and anti-inflammatory properties. The low sodium profile combined with substantial potassium makes it particularly valuable for blood pressure regulation. As a low-glycemic carbohydrate source with complete amino acid profile when paired with grains, cowpea represents an underutilized longevity food for plant-based dietary patterns.
Health Benefits (5)
- Improved glycemic control and reduced type 2 diabetes riskstrongHigh fiber content (3.3g/100g) and resistant starch slow glucose absorption, reducing postprandial blood sugar spikes and improving insulin sensitivity over time
- Enhanced cardiovascular health and blood pressure regulationstrongHigh potassium-to-sodium ratio (215:4 mg) supports vasodilation and reduces fluid retention; magnesium and polyphenols reduce arterial stiffness and endothelial dysfunction
- Improved gut microbiota composition and barrier functionmoderateResistant starch and dietary fiber serve as prebiotic substrates for beneficial bacteria, increasing short-chain fatty acid production that strengthens intestinal epithelial tight junctions
- Reduced homocysteine and improved cognitive aging markersmoderateHigh folate content (53 mcg) supports one-carbon metabolism and homocysteine remethylation; choline (22 mg) supports acetylcholine synthesis for cognitive function
- Anti-inflammatory and antioxidant protectionmoderatePolyphenols including catechin and epicatechin suppress NF-κB inflammatory signaling and scavenge reactive oxygen species, reducing chronic disease biomarkers
Food Pairings
- ·Pair with tomatoes because lycopene absorption is enhanced by the legume's fat content and the combination reduces postprandial glycemic response synergistically
- ·Combine with whole grains (brown rice, quinoa) because cowpea's incomplete amino acid profile complements grain proteins, forming complete protein with all 9 essential amino acids
- ·Pair with leafy greens (spinach, kale) because vitamin C in greens (33 mg per 100g cowpea) enhances non-heme iron bioavailability from the legume by 3-4 fold
- ·Combine with olive oil because fat-soluble vitamin K (31.5 mcg) absorption requires dietary lipids for proper activation of bone and vascular proteins
Practical Tips
- ·Soak dried cowpeas for 8-12 hours before cooking to reduce oligosaccharides that cause digestive discomfort, improving digestibility and nutrient bioavailability
- ·Cook cowpeas with kombu seaweed or ginger to enhance mineral absorption and reduce bloating through enzyme activation and improved digestion
- ·Store cooked cowpeas in airtight containers for up to 5 days refrigerated, or freeze portions for 3 months to maintain resistant starch benefits and convenient meal prep
- ·Consume cooled or room-temperature cooked cowpeas (rather than reheated) to maximize resistant starch content, which increases prebiotic effects on gut microbiota
- ·Choose fresh or frozen cowpeas when available; canned varieties often contain added sodium (check labels for <100 mg per serving) and may have reduced polyphenol content
Optimal Timing
Midday consumption provides sustained energy through stable glucose release and high fiber content, preventing afternoon energy crashes. Protein and fiber support satiety, reducing evening snacking. Legume oligosaccharides are better tolerated when stomach acid is optimal midday rather than morning on empty stomach.
- · immediately before sleep (may cause digestive discomfort in sensitive individuals)
Cowpea is an excellent post-workout food (2-4 hours after exercise) due to protein content and resistant starch for glycogen restoration, though timing is less critical than total daily intake
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
Per 100 g of the default form. Bars show how much higher or lower cowpea is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cowpea
What is cowpea?
Cowpea is classified as a legume. Cowpea is a nutrient-dense legume rich in plant-based protein, fiber, and folate, making it a cornerstone food for sustained energy and metabolic health.
Is cowpea healthy?
Cowpea scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Vitamin C, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cowpea high in protein?
Not particularly. A 90 g serving provides about 3 g of protein (~6% of the 50 g daily value).
Is cowpea high in fiber?
It's a moderate source of fiber. A 90 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
What vitamins and minerals are in cowpea?
In a 90 g serving, cowpea is highest in Vitamin B6 (~50% DV), Vitamin C (~33% DV), Vitamin K (~24% DV), Magnesium (~12% DV), Manganese (~12% DV).
Is cowpea keto-friendly?
Sometimes — it depends on your daily carb budget. A 90 g serving has about 5.6 g of net carbs (8.6 g total minus 3 g fiber).
When is the best time to eat cowpea?
Best in the midday. Midday consumption provides sustained energy through stable glucose release and high fiber content, preventing afternoon energy crashes. Protein and fiber support satiety, reducing evening snacking. Legume oligosaccharides are better tolerated when stomach acid is optimal midday rather than morning on empty stomach.
How much cowpea should I eat?
A typical serving is around 90 g (~40 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cowpea alongside several other legume sources.
What pairs well with cowpea?
Cowpea pairs nicely with: Pair with tomatoes because lycopene absorption is enhanced by the legume's fat content and the combination reduces postprandial glycemic response synergistically; Combine with whole grains (brown rice, quinoa) because cowpea's incomplete amino acid profile complements grain proteins, forming complete protein with all 9 essential amino acids; Pair with leafy greens (spinach, kale) because vitamin C in greens (33 mg per 100g cowpea) enhances non-heme iron bioavailability from the legume by 3-4 fold; Combine with olive oil because fat-soluble vitamin K (31.5 mcg) absorption requires dietary lipids for proper activation of bone and vascular proteins.
Supplements that mirror Cowpea's nutrient profile
Encyclopedia entries that supply the same signature nutrients cowpea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cowpea
These are the nutrients cowpeacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.