Nutritional Facts of Cowpeas or Chawli & its 17 Health Benefits

Cowpeas or Chawli, also known as black-eyed peas, is a specific type of bean having a little oval structure with black eye on it. It can be of various species, such as red, black, brown, creamy white and so on. Though it is widely known for its great flavor and taste, the nutritious value of Cowpeas or Chawli can never be ignored. There are actually a lot of benefits of cowpeas or chawli, which we will be reading in the following arrays of the article.

Nutritional Facts of Cowpeas or Chawli:

Cowpeas or Chawli contains almost all essential vitamins and minerals including vitamin A, Vitamin B1, B2, B3, B5, B6, Vitamin C, folic acid, potassium, iron, magnesium, selenium, calcium, sodium, copper, zinc, phosphorus, etc.

It is also rich in fiber and protein, low in fat and calories. The cup of cowpea or chawli contains 11.1 gram of fiber, 13.22 gram of protein, 4.29 mg of iron, 475 mg or potassium, 0.91 gram of fat and 198 calories. There are also several amino acids like 0.612 gram of tryptophan, 0.41 gram of histidine, 0.894 grams of Methionine and 0.894 grams of lysine, which is contained in this seed.

With this nutritional value, it is needless to say how important cowpeas or chawli could be for health and life.

17 Health Benefits of Cowpeas or Chawli

17 Health Benefits of Cowpeas or Chawli

Let us explore below the wonderful benefits of cowpeas or chawli.

  1. Benefits of Cowpeas or Chawli in Controlling Blood Cholesterol:

    Cowpeas or chawli can keep our cholesterol levels really low. Cowpeas or chawli are an excellent source of soluble dietary fiber and protein, which plays significant role in reducing the amount of bad cholesterol that is present in the blood plasma. Apart from this, they also contain steroid compounds known as phytosterol which are very effective in maintaining the standard levels of cholesterol in our body.

    Moreover, cowpeas or chawli also controls blood cholesterol. The glycemic index of cowpeas or chawli is quite lower than many other foods. There have been many researches that proved low-glycemic index-diet is really beneficial for our blood lipid profile. Thus, it is another way through which cowpeas or chawli can keep our blood cholesterol under control.

  2. Benefits of Cowpeas or Chawli in Removing Free Radicals:

    Cowpeas or Chawli, especially the light brown, creamy white, black and red ones; are packed with antioxidant agents-the vitamin A and vitamin C. Thus, consuming these cowpeas or chawli can aid us get rid of detrimental free radicals, which can eventually stop the growth of cancerous cells in the body.

  3. Treats Cardiovascular Ailments:

    One more benefit of cowpeas or chawli is that it aids in treating cardiovascular ailments. The secondary metabolites flavonoids present in cowpeas are super effective in treating several cardiovascular problems. By including this vegetable in your regular diet, you can easily cut down the risks of developing various heart diseases.

  4. Regulates Blood Sugar Levels:

    Being rich in soluble fiber, cowpeas or chawli works as a great solution for diabetic conditions, it can regulate our blood sugar levels and help us stay away from diabetes mellitus.

  5. Beneficial in Treating Stomach and Pancreatic Problems:

    Cowpeas or chawli also has one more benefit and that is it helps in treating stomach and pancreatic problem. Cowpeas can tone the organs like spleen, stomach and pancreas properly and facilitate their functions. Moreover, these beans can also calm the working of bowel in our body.

  6. Curing Urination and Bowel Related Conditions:

    Cowpeas or chawli are very useful in eliminating urination problems; like uneasiness or obstructions. Leucorrhea or abnormal vaginal discharge can also be cured by consuming cowpeas or chawli on a regular basis.

  7. Weight Loss Benefits of Cowpeas or Chawli:

    Cowpeas or chawli also benefits in weight loss. They are low-fat, low-calorie beans; which are highly beneficial for weight loss. The sodium content present in the vegetable is very low. Apart from this, cowpeas or chawli are absolutely cholesterol free. All these, make cowpeas a great nutritious option for overweight people to shed off extra pounds and slim down their body.

  8. Helps Maintain A Healthy Body Metabolism:

    Potassium, copper and several antioxidants and folate assist in maintaining the metabolism health in the individuals who consume cowpeas or chawli regularly. Copper present in it acts as an essential part in functioning 50 different reactions of metabolic enzymes in the body. The reactions of enzymes are important for maintaining the smooth functioning of body’s metabolism. About 0.458 mg of copper is present in the cowpeas or chawli.

  9. Bone Health:

    Cowpeas or chawli are known to be very beneficial in improving bone health. Cowpeas possess the calcium and phosphorus which are vital minerals for maintaining the strength and structure of bones. Manganese present in it assists in the bone formation by regulating the enzymes and hormones which is involved in the process of bone metabolism. Phosphorus help in mineral density of bones that forbids the bone break, osteoporosis and bone fracture. For having healthy bones, it is a must to balance the levels of calcium and phosphorus. Cowpeas contain 4% of calcium, 38% of phosphorus and 35% of manganese. The osteoporosis in women is helped with the presence of vitamin D, magnesium, zince, calcium, copper and boron present in cowpeas or chawli.

  10. Benefits of Cowpeas or Chawli in Preventing Cold Sores:

    Cowpeas or chawli contains lysine in it which reduces the genital herpes or cold sores and also speeds up the process of healing. The daily consumption of cowpeas reduces the chances of recurrence of cold sores. One cup of cowpea provides 0.90 grams of lysine.

  11. Fights Fatal Diseases:

    One more benefit of cowpeas or chawli is that it helps in keeping away several fatal diseases. Lignin is the component which is basically a group of phytoestrogens that keep a number of fatal diseases such as cancer, strokes, osteoporosis, hypertension etc at bay.

  12. Mental Health Benefits of Cowpeas or Chawli:

    There are a lot of mental health benefits of cowpeas or chawli. This vegetable possesses tryptophan which is really effective in treating mental disorders like social anxiety, insomnia and provides sound sleep. Cowpeas or chawli assists the neurotransmitters which maintains the level of energy and controls mood and appetite. Cowpeas can enhance the histidine level as it contains histidine in 0.41 mg which provides 33% of the daily recommended value.

    Cowpeas or chawli also help in preventing depression. This is because of the amino acid phenylalanine present in it. The studies have shown that the phenylalanine is very effective for the therapy of depression. The mood of the individuals was improved as they took phehylalanine as the raise in production of chemicals like norepinephrine and dopamine. Thus, depression and other mental health conditions like migraines, insomnia etc may be prevented by adding cowpeas or chawli to your diet which contains phenylalanine.

  13. Improves Immune System:

    One of the most important benefits of cowpeas or chawli is that it aids in improving the function of immune system. This vegetable possesses threonine which may assist the immune system by promoting the production of antibodies. The threonine produces the serine and glycine which are essential for the collage, muscle tissue and elastin production. It maintains the healthy and strong connective tissues and muscles. Cowpeas or chawli which are loaded with threonine, may aid in boosting the immune system.

  14. For Anemia:

    Cowpeas or chawli possess iron in high amount which helps in eliminating anemia. Iron assists in the protein metabolism which is essential for the production of RBCs and hemoglobin and also inhibits anemia. Anemia is the result of low hemoglobin and RBCs and the condition effects the body parts and also reduces the energy levels of the body. This also leads to poor functioning of the brain and reduced immunity. Taking cowpeas or chawli regularly can help in keeping anemia away.

  15. Heals and Repairs Muscle Tissue:

    Cowpeas or chawli helps in healing and repairing muscle tissues. It contains isoluecine which assist in raising the endurance and also fixes the tissue in the muscles and promotes the clotting of the injury. The presence of amino acids enhances the energy. Valine, isoleucine and leucine are three chain of amino acid which enhances the recovery of muscles. Apart from this, it also stabilizes the blood sugar. In one cup of cooked cowpeas or chawli, about 0.53 grams of Isoleucine, 1.01 grams of Leucine and 0.63 grams of Valine is present

  16. Helps Prevent Diabetes:

    Cowpeas or chawli contains rich amount of magnesium which is very essential for the metabolism of glucose and carbohydrate. The research summarizes that taking foods rich in magnesium reduces the chances of type 2 diabetes by about 15% in approx. the clinical studies show that taking magnesium improves the insulin sensitivity.

    Researchers have shown that the low magnesium presence leads to the defect in the insulin secretion and also reduces the sensitivity of insulin, this inhibits diabetes but does not cure it. As Cowpeas possess the carbohydrate by 27%; it stimulates the glucose levels so patients with chronic diabetes must consult with their doctor before consuming it.

  17. Skin Health Benefits of Cowpeas or Chawli:

    Below are some of the skin health benefits of cowpeas or chawli.

    Delays Signs of Aging:

    Cowpeas or chawli are rich in antioxidants. They contain vitamin A, vitamin C, which are two most essential elements for our skin. Both of these can prevent our skin cells from getting damaged by free radicals. These vitamins can repair our skin and rejuvenate it accordingly. The anti-oxidative properties of cowpeas or chawli also removes several symptoms of ageing such as wrinkles, spots etc. Thus, we get smooth, healthy as well as glowing skin with cowpeas or chawli.

    Keeps Skin Healthy:

    Cowpeas or chawli keeps our skin healthy. The rich protein content present in this vegetable is also too good for our skin as it accelerates the process of skin repair and aids in keeping it healthy.

    Hair Health Benefits Of Cowpeas Or Chawli:

    Here are some of the hair health benefits of cowpeas or chawli.

    Offers Health And Shine To Hair:

    Cowpeas or chawli being an excellent source of antioxidants, is quite effective for our hair too. From maintaining the health of our tresses to making them shiny, cowpeas or chawli can do almost everything.

    Fights Hair Loss:

    Cowpeas or chawli also fights hair loss. If you are suffering from the problem of frequent hair loss, then you can fight against it significantly by increasing the intake of cowpeas or chawli.

    Enhances Hair Growth:

    Cowpeas or chawli also help in growth of your hair to a great extent. This is rich in protein which is one of the most important components required for our hair. So, regular intake of cowpeas or chawli can enhance the amount of protein in our body and thus help our hair grow faster.

How to Eat Cowpeas or Chawli?

Cowpeas or chawli can be cooked or either steamed after soaking in water whole night. It is also added to several recipes. Along with the pea; chilies, onions, and tomatoes could also be added for better taste.


We are now known to the tremendous health benefits of cowpeas or chawli. If you are a loving fan of natural remedies, then you can try out this natural remedy for getting rid of several health issues. However, it is essential for you to maintain precautions. You should consult with a diet professional before consuming the cowpeas or chawli so as to keep away from any health conditions.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:September 23, 2017

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