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Foods / Dals and pulses

Cowpea (Lobia): Nutrition and who it suits

Cowpea is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 320 kcal, 20.4 g of protein and 11.5 g of fibre. One serving is one katori cooked (30 g dry), about 96 kcal.

Cowpea (Lobia)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy320 kcal
Protein20.4 g
Carbohydrate54.6 g
Fibre11.5 g
Sugars1.6 g
Fat1.1 g
Folate231 µg
Magnesium213 mg
Potassium1241 mg

Where its calories come from

26%70%
  • Protein 26%
  • Carbohydrate 70%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of cowpea?

About 96 kcal for one katori cooked (30 g dry), and about 192 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

32%Folate
69.3 µg
17%Magnesium
63.9 mg
13%Protein
6.1 g
12%Potassium
372 mg
8%Zinc
1 mg
6%Iron
1.8 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B005. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is cowpea good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.5 g of fibre for 16.4 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.5 g of fibre for 16.4 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

6.1 g of protein in a 30 g serving helps you hold on to muscle.

Weight lossGood choice3.6 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.5 g of fibre for 16.4 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice6.1 g of protein in a 30 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Brown (shown above)32020.454.611.5
White32021.253.811.7

Also called

Assamese: Lesera mahor guti; Bengali: Barbati; Gujarati: Chorap; Hindi: Lobia; Kannada: Alasande; Malayalam: Vella payaru; Marathi: Chavli; Odia: Jhudunga; Punjabi: Lobia; Sanskrit: Raajamaassa; Tamil: Karamani; Telugu: Bobbarlu; Urdu: baunir.

Related

Masoor dalUrad dalMoong dalSoya chunks (soy nuggets)Chana dalHorse gram (Kulthi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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