Black Eyed Pea Nutrition Facts

Additional Information

Black-eyed peas, also known as cowpeas, are a versatile and nutritious legume that has gained popularity around the world. With their unique flavor and impressive health benefits, black eyed peas are a valuable addition to any diet. In this expert article, we will explore the features, benefits, and drawbacks of black eyed peas, and shed light on why they deserve a prominent place on your plate.
Features of Black Eyed Peas:

1. Nutrient Rich Profile:

Black eyed peas pack a nutritional punch. They are a rich source of complex carbohydrates, fiber, protein, and essential vitamins and minerals. A single cup of cooked black-eyed peas contains about 198 calories, 13 grams of protein, 35 grams of carbohydrates, and only 0.9 grams of fat. These peas are also low in cholesterol and sodium, making them a heart-healthy choice.

2. High in fiber:

Black eyed peas are an excellent source of fiber. One cup of cooked black eyed peas provides a remarkable 11 grams of fiber, which is about 44% of the recommended daily value. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Including black eyed peas in your diet can help improve digestive health and weight management.

3. Essential vitamins and minerals:

Black-eyed peas are packed with essential vitamins and minerals that support overall health. They are particularly rich in potassium, with one cup of cooked peas providing about 475 milligrams, or about 14% of the recommended daily allowance. Potassium plays an important role in maintaining healthy blood pressure levels and supporting proper muscle and nerve function. In addition, black eyed peas contain significant amounts of iron, calcium, vitamin A, vitamin C, and several B vitamins.
Black Eyed Peas Benefits:

1. Promotes heart health:

The high fiber content of black eyed peas is beneficial for heart health. Fiber helps lower cholesterol levels, reducing the risk of heart disease. In addition, the potassium content of black eyed peas helps regulate blood pressure, further protecting cardiovascular health. By adding black eyed peas to your diet, you can support a healthy heart and reduce the risk of cardiovascular disease.

2. Helps with weight management:

Black eyed peas are a weight-friendly food due to their high fiber and protein content. Fiber promotes satiety, which helps prevent overeating and supports weight management goals. The protein in black eyed peas not only helps keep you feeling full, but also helps build and repair tissue, making it an excellent choice for those looking to maintain or increase muscle mass.

3. Support digestive health:

The high fiber content of black eyed peas promotes a healthy digestive system. Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. It also nourishes beneficial gut bacteria, contributing to a balanced gut microbiome. By including black eyed peas in your diet, you can support a healthy digestive tract and improve overall gut health.
Disadvantages of black eyed peas:

1. Antinutrients:

Like other legumes, black eyed peas contain antinutrients such as phytic acid and tannins. These compounds can interfere with the body’s absorption of certain minerals, such as iron and zinc. However, soaking, sprouting, or cooking black eyed peas can help reduce the levels of antinutrients and increase mineral absorption.

2. Gas and indigestion:

Some people may experience gas or bloating after eating black eyed peas due to their high fiber content. To minimize these effects, it is recommended that you introduce black eyed peas into your diet gradually and ensure that they are cooked sufficiently.

Conclusion

Black eyed peas are a nutritional powerhouse with a wide range of health benefits. With an impressive nutrient profile, including fiber, protein, vitamins, and minerals, these legumes support heart health, aid in weight management, and promote a healthy digestive system. While they contain anti-nutrients and can cause gas in some people, these drawbacks can be mitigated with proper preparation and moderation. Consider incorporating black eyed peas into your meals to take advantage of their nutritional benefits and enjoy their unique flavor.

Questions and Answers

What are some other names for black-eyed peas?

Black-eyed peas are also known as goat peas and southern peas. In the United States, the most common commercial variety is called California Blackeye.

What do black-eyed peas taste like?

Black-eyed peas have a familiar starchy, beany flavor with earthy undertones. Unlike green peas, they are not sweet, but rather savory, with a hint of nuttiness.

How are black beans different from black-eyed peas?

Black beans (Phaseolus vulgaris) are black or dark purple in color and are popular in Mexican and Caribbean cuisine. Black-eyed peas, on the other hand, belong to the cowpea family and are often called field peas, lobiya, or chawli. Although both are legumes, they differ in taste, appearance, and culinary use.

Are canned black-eyed peas good for you?

Canned black-eyed peas can still provide important nutrients such as vitamin A, vitamin C, potassium, and fiber. However, it is important to check the label for added sodium or preservatives. For optimal nutrition, consider cooking dried black-eyed peas at home or choosing low-sodium canned varieties.

How can I add black eyed peas to my diet?

There are many delicious ways to incorporate black-eyed peas into your meals. You can add them to soups, stews, salads, or casseroles. They can be mashed to make fritters or used as a base for veggie burgers. Black-eyed peas can also be sprouted and used in raw preparations such as salads or wraps. Get creative and experiment with different recipes to enjoy the nutritional benefits of black-eyed peas.