Calories in Black-Eyed Peas
Black-eyed peas are a nutrient-dense legume known for their distinct black spot. They are an excellent source of plant-based protein, complex carbohydrates, and essential minerals like folate and iron.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 1 oz (28g) | 32 | 0.9g | 5.6g | 0.7g |
| 100 g | 100 g | 113 | 3.1g | 19.7g | 2.5g |
| 1 serving (85 g) | 1 serving (85 g) | 96 | 2.6g | 16.7g | 2.2g |
Health Benefits
Supports digestive health due to high dietary fiber content which prevents constipation.
Promotes heart health by helping to lower LDL (bad) cholesterol levels.
Excellent source of folate, which is crucial for DNA synthesis and healthy fetal development during pregnancy.
Nutrition Tips
- Rinse canned peas thoroughly under cold water to reduce sodium content by up to 40%.
- Pair black-eyed peas with vitamin C-rich foods like bell peppers to enhance plant-based iron absorption.
- Soak dry peas overnight to reduce cooking time and help break down complex sugars that cause gas.
- Use them as a meat substitute in stews or salads to increase fiber intake while maintaining protein levels.
- Avoid overcooking to maintain a firm texture and preserve water-soluble vitamins like folate.
GAYA Tracking Tip
For accurate results, specify if the peas were cooked from dry or canned, as canned varieties often contain significantly more sodium.
Frequently Asked Questions
Are black-eyed peas good for weight loss?+
Yes, their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake.
Do black-eyed peas contain gluten?+
No, black-eyed peas are naturally gluten-free and are a safe carbohydrate source for individuals with celiac disease or gluten sensitivity.
How do they compare to other beans?+
They are similar in protein and fiber to kidney beans but generally cook faster and have a slightly lower calorie density per cup.
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