Cowpeas (also known as kunde) are a versatile and nutrient-dense legume, cherished for their earthy flavor and slightly firm texture. They are a staple in many Kenyan dishes, including stews, soups, and githeri, and are particularly valued for their ability to complement grains and vegetables in balanced meals.
From a nutritional perspective, cowpeas provide a solid source of plant-based protein, complex carbohydrates, and dietary fiber—supporting sustained energy, digestive health, and satiety.
Nutritional value per 100g (cooked):
Calories: 116 kcal
Protein: 8.0 g
Carbohydrates: 21.0 g
Dietary Fiber: 7.2 g
Fat: 0.5 g
Cowpeas are also rich in essential micronutrients that support overall health:
Iron: 2.0 mg (supports oxygen transport and energy production)
Magnesium: 42 mg (supports muscle and nerve function)
Potassium: 355 mg (supports heart health and fluid balance)
Folate (Vitamin B9): 160 mcg (essential for cell repair and growth)
Zinc: 0.9 mg (supports immune function)
Phosphorus: 130 mg (supports bone health and energy metabolism)
For those who like to dive deeper—the macro enthusiasts and detail-focused nutrition trackers—cowpeas also provide a meaningful amino acid profile:
Amino acid profile per 100g (cooked, approx.):
Leucine: 0.58 g
Lysine: 0.55 g
Isoleucine: 0.31 g
Valine: 0.36 g
Phenylalanine: 0.40 g
Threonine: 0.26 g
Methionine: 0.08 g
While not a complete protein on their own, pairing cowpeas with grains such as maize or rice provides a complete amino acid intake.
With Nairobeans being the easiest and fastest way to cook beans in your kitchen, your kunde will be ready in minutes—perfectly cooked, convenient, and nutritious for any meal.
