A cooked portion gives roughly 8 g protein at 120 kcal per 100 g. Fiber metabolises at ~2 kcal/g rather than the 4 kcal/g Atwater factor, trimming real absorbed energy slightly. Protein quality is below dairy but still counts toward the 1.6 g/kg daily ceiling for muscle (Morton et al., Br J Sports Med 2018). Weigh cooked.
How should I track Cowpeas, common (blackeyes, crowder, southern), mature seeds?
Cowpeas, common (blackeyes, crowder, southern), mature seeds is high in iron. When tracking Cowpeas, common (blackeyes, crowder, southern), mature seeds, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.