1 serving (100 grams) contains 114 calories, 7.7 grams of protein, 0.5 grams of fat, and 20.8 grams of carbohydrates.
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Nutrition Information
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 41.6 g | 15% | |
| Dietary Fiber | 13.2 g | 47% | |
| Sugars | 6.6 g | ||
| protein | 15.4 g | 30% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 82 mg | 6% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 556 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black eye beans
Black-eyed beans, also known as black-eyed peas, are a type of legume originating from West Africa, though they are now widely cultivated and used globally in cuisines such as Southern U.S., Indian, and Mediterranean. They are small, oval-shaped beans with a distinctive black spot at their center. Nutritionally, black-eyed beans are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. They are rich in essential nutrients, including folate, iron, potassium, and magnesium, while being naturally low in fat and free of cholesterol, making them a highly nutritious food staple.
Health Benefits
- Rich in folate (209 mcg per cooked cup), which supports DNA synthesis and is vital for pregnant women to prevent neural tube defects.
- High in dietary fiber (11 grams per cooked cup), which improves digestive health and helps maintain stable blood sugar levels.
- Contains plant-based protein (13 grams per cooked cup), making it an excellent protein source for vegetarian and vegan diets.
- Good source of potassium (475 mg per cooked cup), which supports healthy blood pressure regulation.
- Provides iron (4.3 mg per cooked cup), which aids in oxygen transport and reduces the risk of anemia.
Dietary Considerations
Selection and Storage
Store dried black-eyed beans in an airtight container in a cool, dry place for up to one year. For cooked beans, refrigerate in an airtight container and consume within 3-5 days, or freeze for 2-3 months.
Common Questions About Black eye beans Nutrition
Are black-eyed beans high in protein?
Yes, black-eyed beans are a good source of protein, offering about 8 grams of protein per 1/2 cup (cooked). They are a popular plant-based protein option, especially for vegetarians and vegans, and also contain a variety of essential amino acids.
Can I eat black-eyed beans on a keto diet?
Black-eyed beans are not ideal for a strict keto diet as they contain around 20 grams of carbohydrates per 1/2 cup (cooked). If you're following a more moderate low-carb diet, you might include them in small amounts, but they are generally too high in carbs for keto.
What are the main health benefits of black-eyed beans?
Black-eyed beans are rich in fiber, providing about 5 grams per 1/2 cup (cooked), which supports digestive health and helps maintain steady blood sugar levels. They are also a good source of iron, folate, and potassium, essential for energy production and heart health. Additionally, their antioxidant properties may help reduce inflammation.
What is the recommended serving size for black-eyed beans?
A standard serving size of black-eyed beans is 1/2 cup of cooked beans, which contains approximately 100 calories, 7 grams of protein, 0.5 grams of fat, and 20 grams of carbohydrates. This portion size fits well into most balanced diets and maximizes their nutritional benefits.
How do black-eyed beans compare to other beans like kidney or pinto beans?
Black-eyed beans are slightly lower in calories and carbohydrates compared to kidney and pinto beans, with a nutty flavor that pairs well with many dishes. They cook faster than most other beans, often only requiring about 45 minutes of simmering if pre-soaked, making them a more time-efficient option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
