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, cooked, boiled, with salt?
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt is high in fiber. When tracking Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt, 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.