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Foraged Foods  / Edible Wild Plants

Cowpea seed, fresh Nutrition Facts

Paayap buto, sariwa
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 28%
Calories 86kcal / 2530kcal (3%)

Macronutrients

Total Fat
0.1 g/ 42g (0.24%)
low
Saturated Fat
0.03 g/ 20g (0.15%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.05 g
Total Carbohydrates
16.1 g/ 348g (4%)
Dietary Fiber
4.9 g/ 20g (24%)
source
Sugar
3 g/ 63g (4%)
Protein
5.1 g/ 71g (7%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
38 mg/ 70mg (54%)
high
Vitamin B1
0.21 mg/ 1mg (17%)
source
Vitamin B2
0.05 mg/ 1mg (3%)
Vitamin B3
3 mg NE/ 16mg NE (18%)
source

Minerals

Calcium
47 mg/ 750mg (6%)
Iron
1.4 mg/ 12mg (11%)
Phosphorus
121 mg/ 700mg (17%)
source
Sodium
4 mg/ 1500mg (0.27%)
free
What is this food?
AI-assisted
Fresh cowpea seeds (also called fresh beans/black-eyed peas when used fresh). They’re small legumes eaten as a vegetable or added to viands, soups, and salads.
Why it matters to health
AI-assisted
Fresh cowpeas are a good plant-based source of energy from carbohydrates and dietary fiber (about 4.9 g per 100 g). Fiber helps keep your digestion regular and can help you feel fuller between meals. They also have low fat (about 0.1 g) and very low sodium (about 4 mg), which supports heart-friendly eating. The carbs and natural sugars are there, but the fiber helps balance how they affect your overall meal. If you’re watching blood sugar, pairing cowpeas with lean protein and vegetables (instead of eating them alone with lots of rice) can make meals more balanced.
Healthier tips
AI-assisted
  • Portion: For meals, aim for about 1/2 to 1 cup cooked cowpeas (or a serving that fits your plate) and balance with rice or root crops plus ulam.
  • Pair smart: Combine with fish, chicken, eggs, tofu, or lean pork and add lots of non-starchy vegetables.
  • Watch the add-ons: Go easy on salty sauces and fried toppings; use herbs, garlic, onions, and broth for flavor.
  • Snack idea: Use a small serving in salads or as a side during your 1–2 snacks, not as the only food.
Common Filipino dishes
Ginisang monggo with fresh beans, Burot/bean-based soups, Fresh bean salad with tomatoes and onions, Ginataang beans (light coconut milk), Kare-kare with added beans
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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