Blackeyed Peas
Black-eyed Peas: Calories, Nutrition Facts, and Benefits
Black-eyed peas (Vigna unguiculata), also known as cowpeas, are nutritious legumes with a creamy texture and earthy flavor. Popular in West African, Mediterranean, and Southern United States cuisines, they’re commonly used in stews, salads, and rice dishes. Naturally rich in plant protein, fiber, and key micronutrients, black-eyed peas are an affordable staple that fits a variety of healthy diets.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 116 kcal | 20.8 g | 7.7 g | 0.5 g | 6.5 g | 4 mg |
| 2 | 1 cup cooked (170 g) | 197 kcal | 35.4 g | 13.1 g | 0.9 g | 11.0 g | 7 mg |
Health Benefits of Black-eyed Peas
- Excellent source of plant-based protein and dietary fiber that support fullness and weight management.
- Rich in folate, iron, potassium, and magnesium, which aid energy production and heart health.
- Fiber helps support healthy cholesterol levels and digestive health.
- Low glycemic impact when paired with balanced meals, supporting steady blood sugar.
- Provides antioxidants (polyphenols) that help combat oxidative stress.
Tips for Consuming Black-eyed Peas
- Soak dried peas and cook until tender to improve digestibility and reduce cooking time.
- Season with aromatics (onion, garlic, bay leaf) and herbs/spices (thyme, paprika, cumin) for depth of flavor.
- Pair with whole grains (brown rice, quinoa, corn) to enhance the amino acid profile.
- Choose low-sodium canned options or rinse canned peas to reduce sodium.
- Add to salads, soups, stews, or make spreads/dips for a balanced, fiber-rich meal.