How many calories are in cooked cowpeas? A complete nutritional guide

December 5, 2025 •

3 min read

According to the USDA, one cup of mature, cooked cowpeas (specifically the catjang variety) contains approximately 200 calories. Understanding how many calories are in cooked cowpeas is vital for effective meal planning and achieving health goals, especially given the legume's high protein and fiber content.

Quick Summary

One cup of cooked, mature cowpeas, often known as black-eyed peas, contains about 200 calories. The specific calorie count is influenced by factors such as the preparation method, salt content, and whether the cowpeas are canned, frozen, or dry.

Key Points

Low Calorie Count: One cup of cooked cowpeas typically contains approximately 200 calories.
Rich in Macronutrients: Cowpeas are primarily composed of carbohydrates and protein, with minimal fat.
High in Fiber: A single cup contains a significant amount of dietary fiber, promoting digestive health.
Excellent Source of Folate: They are especially rich in folate, which is essential for cell growth and DNA synthesis.
Varies with Preparation: The calorie count changes depending on if cowpeas are fresh, canned, or cooked with added fats.
Soaking is Recommended: Soaking dried cowpeas before cooking helps reduce anti-nutritional compounds and aids digestion.
Nutrient-Dense Legume: Beyond calories, they provide essential minerals like iron, potassium, and magnesium.

Demystifying the Calorie Count in Cooked Cowpeas

The calorie content of cooked cowpeas is relatively low, especially when boiled without added fats or salt. A standard 1-cup serving of boiled, mature cowpeas (171 grams) typically yields around 200 calories. This makes them an excellent, nutrient-dense addition to a variety of healthy diets. The calorie count primarily comes from the legume's rich carbohydrate and protein profile, while its fat content remains very low.

Factors Influencing Calorie Content

While 200 calories per cup is a good benchmark for basic cooked cowpeas, several factors can alter this number. The preparation method is a primary consideration. For instance, canned cowpeas may have a slightly different calorie count due to processing and added ingredients like salt. Cooking with oil, butter, or adding fatty ingredients to a recipe will also increase the total caloric value. Additionally, the calorie density differs slightly between the raw seeds, cooked mature seeds, and the younger pods or leaves.

The Complete Nutritional Breakdown of Cooked Cowpeas

Beyond just calories, cooked cowpeas offer a robust nutritional profile that contributes significantly to overall health. A single cup provides a substantial amount of protein, dietary fiber, and a range of essential vitamins and minerals.

Macronutrient Profile

Carbohydrates: A cup of cooked cowpeas contains approximately 36 grams of carbohydrates, which serve as the body's primary energy source. The high fiber content within these carbs promotes a slow release of glucose, which can help regulate blood sugar levels.
Protein: With about 13 grams of protein per cup, cowpeas are an excellent plant-based protein source. This makes them a valuable component of vegetarian and vegan diets, complementing the protein from cereals.
Fat: Cooked cowpeas are naturally low in fat, with less than 1 gram per cup. This minimal fat content, largely unsaturated, is beneficial for heart health.

Key Vitamins and Minerals

Cooked cowpeas are packed with micronutrients that support various bodily functions:

Folate: A single cup can provide up to 89% of the daily value for folate (Vitamin B9), crucial for DNA synthesis and cell growth.
Copper: Essential for iron metabolism and red blood cell formation, cowpeas offer a high percentage of the daily value for copper.
Iron: This mineral is vital for preventing anemia and supporting oxygen transport in the blood.
Magnesium: Contributes to muscle and nerve function, blood pressure regulation, and bone health.
Potassium: An important electrolyte that helps maintain proper heart function and blood pressure.

Cowpeas vs. Other Legumes: A Calorie Comparison

To put the calorie count of cowpeas into perspective, it's helpful to compare it with other popular legumes. The nutritional values can vary slightly based on the specific variety and preparation. Here is a comparison based on a standard 1-cup cooked serving:


Legume	Approx. Calories (per 1 cup, cooked)	Protein (g)	Fiber (g)	Key Health Benefits
Cowpeas (Black-eyed Peas)	~200	~13	~11	Excellent source of folate, good for heart and digestive health.
Lentils	~230	~18	~16	Higher protein and fiber, good for blood sugar regulation.
Chickpeas	~269 [General Knowledge]	~15 [General Knowledge]	~12.5 [General Knowledge]	Versatile, good source of protein, and rich in manganese.

Cooking Tips to Maximize Nutrient Retention

While cooking makes cowpeas digestible, certain methods can optimize nutrient preservation. Soaking dried cowpeas before boiling can help reduce anti-nutritional factors and improve bioavailability. Pressure cooking is another effective method, as it reduces cooking time and minimizes nutrient loss compared to conventional boiling.

Lists of best cooking practices:

Soaking is key: Always soak dried cowpeas overnight to reduce cooking time and break down enzyme inhibitors.
Use the soaking water for cooking: Some nutrients, especially B vitamins, can leach into the soaking water. Reusing it can retain more nutrients.
Avoid over-boiling: Over-cooking can degrade heat-sensitive vitamins. Cook until tender, but not mushy.
Pressure cook for speed and retention: Pressure cooking can be faster and may lead to higher retention of certain minerals like zinc.
Limit high-fat additions: Stick to small amounts of healthy fats like olive oil to avoid significantly increasing the calorie count.

Conclusion: A High-Value, Low-Calorie Staple

Cooked cowpeas, whether fresh, frozen, or canned, are a low-calorie, high-fiber, and protein-rich food that offers numerous health benefits. With roughly 200 calories per cup, they provide a filling and nutrient-dense base for countless dishes. By understanding the factors that influence their nutritional content and using efficient cooking methods, you can easily incorporate this versatile legume into a healthy, balanced diet.

For more detailed nutritional information, consult the USDA's FoodData Central database: https://fdc.nal.usda.gov/.

Frequently Asked Questions

Canned cowpeas can have a slightly different calorie count than those cooked from dry, often due to added salt and processing. For instance, a cup of canned cowpeas may contain around 185 calories, while a cup cooked from mature dry seeds typically has about 200 calories.

Black-eyed peas are a type of cowpea. A 1-cup serving of cooked black-eyed peas contains approximately 198–200 calories, offering a good source of protein, fiber, and important micronutrients like folate.

No, adding salt itself does not add calories to cowpeas. However, some nutritional data reports on cowpeas cooked with salt, so it's important to note this when comparing different nutrition labels. The calories come from the inherent macronutrients of the legume.

Yes, cowpeas can be beneficial for weight loss. They are low in calories and fat while being high in protein and fiber, which helps promote satiety and prevent overeating. Their low glycemic index also contributes to better blood sugar control, which is linked to weight management.

Cooked cowpeas are slightly lower in calories than cooked lentils. A 1-cup serving of cooked cowpeas has about 200 calories, whereas the same amount of cooked lentils contains approximately 230 calories. Lentils also typically have higher protein and fiber content.

Cooking does not destroy all nutritional value. While some vitamins, like certain B vitamins, can be degraded by heat, methods such as pressure cooking can minimize these losses. Soaking beforehand also reduces anti-nutritional compounds and improves overall bioavailability.

It is not recommended to eat raw, mature cowpeas. They contain anti-nutritional factors that can interfere with nutrient absorption and cause digestive upset. Cooking, which also breaks down these factors, is essential for both safety and digestibility.