1 serving (185 grams) contains 307 calories, 13.3 grams of protein, 13.0 grams of fat, and 35.7 grams of carbohydrates.
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Nutrition Information
Calories |
307.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.9 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 407 mg | 17% | |
| Total Carbohydrates | 35.7 g | 12% | |
| Dietary Fiber | 11.1 g | 39% | |
| Sugars | 5.7 g | ||
| protein | 13.3 g | 26% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.5 mg | 3% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 477.3 mg | 10% | |
* 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 Blackeyed peas
Black-eyed peas, also known as cowpeas, are edible legumes native to Africa and have been a dietary staple in various cuisines, including Southern American and Indian dishes. They are small, kidney-shaped beans with a distinctive black spot resembling an 'eye.' Nutritionally, black-eyed peas are rich in protein, dietary fiber, and essential micronutrients such as folate, iron, and magnesium. Low in fat and free of cholesterol, they provide substantial energy through complex carbohydrates, making them an excellent addition to balanced diets. Black-eyed peas are often used in stews, curries, salads, and rice dishes, offering both versatility and long-lasting satiety for meals.
Health Benefits
- Support digestion due to high dietary fiber (8.2g per cup cooked).
- Promote heart health with potassium (239mg per cup cooked), regulating blood pressure.
- Aid in red blood cell formation through folate (89mcg per cup cooked, 22% DV).
- Help energy production with magnesium content (44mg per cup cooked).
- Provide plant-based protein, crucial for muscle repair and maintenance (7g per cup cooked).
Dietary Considerations
Selection and Storage
Store dried black-eyed peas in an airtight container in a cool, dark place for up to a year. Cooked black-eyed peas should be refrigerated within two hours and consumed within 3-5 days.
Common Questions About Blackeyed peas Nutrition
Are black-eyed peas high in protein?
Black-eyed peas are a good source of protein, especially for plant-based diets. One cup of cooked black-eyed peas contains approximately 13 grams of protein, making them an excellent addition to meals for muscle repair and general nutrition.
Can I eat black-eyed peas on a keto or low-carb diet?
Black-eyed peas are not ideal for strict keto diets as they are relatively high in carbohydrates. One cup of cooked black-eyed peas contains about 35 grams of carbs, with 11 grams being dietary fiber, resulting in 24 net carbs per serving. They are better suited for moderate low-carb diets rather than ketogenic plans.
What are the health benefits of black-eyed peas?
Black-eyed peas are rich in fiber, which supports digestive health, and they provide essential nutrients like folate, potassium, and magnesium. They are also linked to heart health due to their ability to help regulate blood pressure and cholesterol levels.
What is a healthy serving size for black-eyed peas?
A healthy serving size of cooked black-eyed peas is about 1/2 to 1 cup, which provides roughly 110-220 calories and delivers a good balance of protein, fiber, and essential nutrients. Adjust serving sizes based on your dietary calorie and macronutrient needs.
How do black-eyed peas compare to similar legumes like lentils?
Black-eyed peas and lentils are both nutritious, but they differ slightly in nutrient profiles. Lentils have slightly more protein and fiber, with around 18 grams of protein and 15 grams of fiber per cooked cup, compared to 13 grams of protein and 11 grams of fiber in black-eyed peas. Black-eyed peas, however, tend to have a milder flavor and are better suited for specific recipes like Hoppin' John or stews.
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.
- USDA FoodData - Blackeyed peas DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
