Boiled Black-Eyed Peas (Cowpeas)

Illustration of Cowpeas, Common (blackeyes, Crowder, Southern), Mature seeds, Boiled

Pregnancy nutrients in 100 g

100 g gives about 35% of daily folate, 12% of daily zinc and 11% of daily protein needed in pregnancy.

  1. Folate (DFE) 208 mcg
  2. Zinc 1.29 mg
  3. Protein 7.73 g
  4. Potassium 278 mg
  5. Iron 2.51 mg
  6. Choline 32.2 mg
  7. Vitamin B-6 0.1 mg
  8. Riboflavin 0.05 mg
  9. Calcium 24 mg
  10. Vitamin C 0.4 mg
  11. DHA 0 g
  12. Vitamin B-12 0 mcg
  13. Vitamin D 0 IU
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium24 mg1000 mg
Choline32.2 mg450 mg
DHA0 g0.3 g
Folate (DFE)208 mcg600 mcg
Iron2.51 mg27 mg
Potassium278 mg2900 mg
Protein7.73 g70 g
Riboflavin0.05 mg1.4 mg
Vitamin B-120 mcg2.6 mcg
Vitamin B-60.1 mg1.9 mg
Vitamin C0.4 mg85 mg
Vitamin D0 IU600 IU
Zinc1.29 mg11 mg

Pregnancy guidance

Recommended

Boiled black-eyed peas are strongly recommended during pregnancy as an exceptional source of folate. A single cup supplies over thirty percent of daily folate needs, alongside zinc, iron, and dietary fiber that support fetal neural development. Simmer dry black-eyed peas until completely tender to maximize digestibility. Serve with braised collard greens and brown rice for a nutrient-packed prenatal meal.

Sources: USDA · ACOG

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Boiled Black-Eyed Peas (Cowpeas) provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

Keep exploring