Black-eyed Pea
Calories in Black-eyed Pea: A 100g serving of cooked black-eyed peas contains 116 kcal. How many calories in Black-eyed Pea? This portion also provides a robust nutritional profile, including 8.23g of protein, 20.9g of carbohydrates, and a minimal 0.5g of fat. Furthermore, it offers 7g of dietary fiber and only 2mg of sodium, making it a nutrient-dense food choice.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 116 kcal |
| Protein | 8.23 g |
| Carbohydrates | 20.9 g |
| Fat | 0.5 g |
| Fiber | 7 g |
| Sodium | 2 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Black-eyed peas are a powerhouse of essential micronutrients, contributing significantly to overall health. They are particularly rich in folate (Vitamin B9), a crucial nutrient for cell growth and function, DNA synthesis, and red blood cell formation. Adequate folate intake is especially important during pregnancy to prevent neural tube defects. Beyond folate, these legumes also supply other B vitamins, such as thiamine (B1) and niacin (B3), which play vital roles in energy metabolism and nerve function.
In terms of minerals, black-eyed peas are an excellent source of iron, a key component of hemoglobin that transports oxygen in the blood, helping to prevent anemia. They also provide magnesium, essential for muscle and nerve function, blood glucose control, and blood pressure regulation. Potassium, another abundant mineral, supports heart health and helps maintain fluid balance. Zinc, important for immune function and wound healing, is also present, alongside phosphorus and manganese, which contribute to bone health and antioxidant defense. The significant 7g of dietary fiber per 100g aids in digestive health, promoting regularity and contributing to satiety.
Diet impact
Black-eyed peas are an excellent addition to various dietary goals, including muscle gain and weight management. For those aiming for hypertrophy, the 8.23g of protein per 100g, combined with complex carbohydrates, provides sustained energy for workouts and supports muscle repair and growth. The high fiber content (7g per 100g) is particularly beneficial for satiety, helping to keep hunger at bay and reducing overall calorie intake, which is crucial for weight loss. This combination of protein and fiber makes them a filling and nutritious component of any meal.
When considering specific diets, black-eyed peas fit perfectly into vegan and vegetarian eating patterns as a primary source of plant-based protein and iron. For weight loss diets, the relatively low Calories in Black-eyed Pea (116 kcal per 100g) coupled with high fiber makes them an ideal food for creating calorie deficits without sacrificing nutrient intake or feeling deprived. However, due to their significant carbohydrate content (20.9g per 100g), black-eyed peas are generally not suitable for strict low-carb or ketogenic diets, which typically restrict net carbohydrate intake to much lower levels.
Preparation variations
The caloric and nutritional values of black-eyed peas can vary based on preparation methods. The provided nutritional data (116 kcal per 100g) typically refers to cooked black-eyed peas, usually boiled or simmered, which is the most common way they are consumed. Raw black-eyed peas are not digestible and contain anti-nutrients that are deactivated by cooking. When boiled, the peas absorb water, which can slightly dilute the nutrient concentration per gram compared to their dried, uncooked state, but makes them edible and bioavailable.
Conversely, methods involving added fats can significantly alter the caloric content. For instance, frying black-eyed peas or preparing them with generous amounts of oil, butter, or fatty meats (like bacon or ham hocks, common in some traditional recipes) will substantially increase the fat and calorie count. A simple 10g addition of cooking oil can add approximately 90 calories and 10g of fat. Baking or roasting them with minimal oil, however, would retain most of their inherent nutritional value while adding a different texture. It's crucial to consider all added ingredients when assessing the final nutritional profile of a black-eyed pea dish.
Frequently asked questions
Does Black-eyed Pea make you fat?
No, black-eyed peas do not inherently make you fat. A 100g serving contains only 116 kcal. Like any food, weight gain is a result of consuming more calories than your body expends. When consumed within a balanced diet and appropriate portion sizes, black-eyed peas do not contribute to weight gain.
Can you eat Black-eyed Pea at night?
Yes, you can eat black-eyed peas at night. Their high fiber content (7g per 100g) can aid in satiety, preventing late-night cravings. However, some individuals might find legumes slightly harder to digest, so a moderate portion (e.g., 100-150g) a few hours before bedtime is generally recommended.
Is Black-eyed Pea healthy?
Yes, black-eyed peas are very healthy. They are packed with nutrients, offering 8.23g of protein, 7g of fiber, and essential minerals like iron and magnesium per 100g. They are also low in fat (0.5g) and sodium (2mg). Their rich nutrient profile supports digestive health, energy levels, and overall well-being without significant drawbacks.