scored 91/100
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.
5.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
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.
High fiber content (3.3g/100g) and resistant starch slow glucose absorption, reducing postprandial blood sugar spikes and improving insulin sensitivity over time
High potassium-to-sodium ratio (215:4 mg) supports vasodilation and reduces fluid retention; magnesium and polyphenols reduce arterial stiffness and endothelial dysfunction
Resistant starch and dietary fiber serve as prebiotic substrates for beneficial bacteria, increasing short-chain fatty acid production that strengthens intestinal epithelial tight junctions
High folate content (53 mcg) supports one-carbon metabolism and homocysteine remethylation; choline (22 mg) supports acetylcholine synthesis for cognitive function
Polyphenols including catechin and epicatechin suppress NF-κB inflammatory signaling and scavenge reactive oxygen species, reducing chronic disease biomarkers
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.
Breaks a fast
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
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.
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.
Cowpea scores 91/100 in Formulate, making it an exceptional 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.
Not particularly. A 90 g serving provides about 3 g of protein (~6% of the 50 g daily value).
It's a moderate source of fiber. A 90 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
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).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients cowpea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.