Black Eyed Peas Calories And Benefits. Is it Magic Or Real!

Black Eyed Peas

Black Eyed Peas

Updated on 7/17/2024
Martin AlvarezBy Martin Alvarez
Nutritionist/Dietitian Professional Guide
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A widespread type of legume grown in many parts of the world, black-eyed peas is also known as cowpeas.

In spite of their common name, black-eyed peas are actually a variety of beans and not a sort of pea.

In general, they have a very pale coloration, and they have a huge spot that is either black, brown, or red, and it resembles an eye.

Black-eyed peas are known for their robust and savory flavor and are commonly regarded as a staple ingredient in both traditional Indian cuisine and Southern food.

The nutritional value, health advantages, and practical applications of black-eyed peas are discussed in this article.

Nutritional Profile

Black Eyed Peas

Black Eyed Peas

Each portion of black-eyed peas has a significant amount of fiber and protein, making it one of the most nutrient-dense foods available.

In addition to that, they are an excellent supply of a number of essential micronutrients, such as folate, copper, thiamine, and iron.

The following nutrients are contained in one trusted source's measurement of one cup (170 grams) of cooked black-eyed peas:

  • Calories: 194.
  • Protein: 13 grams.
  • Fat: 0.9 grams.
  • Carbs: 35 grams.
  • Fiber: 11 grams.
  • Folate: 88 percent of the daily value.
  • Copper accounts for half of the DV.
  • Thiamine: 28 percent of the daily value.
  • 23% of the daily value for iron.
  • 21% of the Daily Value for Phosphorus.
  • Magnesium: 21 percent of the daily value.
  • 20% of the daily value for zinc.
  • 10% of the daily value for potassium.
  • 10% of the daily value for vitamin B6.
  • 8% of the daily value for selenium.
  • 7 percent of the daily value for riboflavin.

In addition to the nutrients described above, black-eyed peas have a high concentration of polyphenols. Polyphenols are substances that perform the function of antioxidants in the body, helping to protect cells from harm and warding off disease.


In addition to being strong in protein and fiber, black-eyed peas are also a good source of vitamins like folate, copper, and thiamine.

Potential Benefits

Black Eyed Peas

Black Eyed Peas

It has been found that eating black-eyed peas can confer significant positive effects on one's health.

Support Weight Loss

As a result of the high protein and soluble fiber content, including black-eyed peas in your diet is an excellent method to speed up the process of losing weight.

For instance, studies have shown that eating protein lowers levels of the hormone ghrelin, which is the hormone that is responsible for causing one to feel hungry.

In the meantime, soluble fiber may be thought of as having the consistency of a gel and passing through your digestive tract at a more leisurely pace, which can help you feel fuller for longer in between meals.

One study, including 1,475 people, found that people who consumed beans daily had a 22% reduced risk of becoming obese and a 23% lower risk of having increased abdominal fat when compared to people who did not consume beans.

Further analysis of 21 studies concluded that incorporating pulses, such as black-eyed peas, into your diet could be an effective method for reducing body fat percentage and contributing to weight loss.

Encourage Good Intestinal Health

gut health

gut health

When it comes to maintaining proper digestive health, soluble fiber is essential, and black-eyed peas are an excellent source of this beneficial ingredient.

In point of fact, researches have shown that increasing your consumption of soluble fiber can help those who suffer from constipation achieve regular bowel movements and more frequent stools.

According to the findings of other studies, fiber may be useful in treating and preventing digestive conditions such as acid reflux, hemorrhoids, and stomach ulcers.

It's possible for the soluble fiber found in black-eyed peas and other plants to also perform the function of a prebiotic, which means it can encourage the growth of the good bacteria already present in your gut in order to help you maintain a healthy microbiome.

Beneficial bacteria like these have been shown to support digestive health, reduce inflammation, improve immunological function, and lower cholesterol levels.

Improve The Health Of Your Heart

heart health

heart health

Consuming black-eyed peas regularly as part of a well-balanced diet is a fantastic strategy to help keep your heart healthy and strong. Black-eyed peas have been shown to lessen the risk of heart disease in numerous different ways.

The consumption of legumes in general on a regular basis was associated with reduced levels of total cholesterol and LDL (bad) cholesterol, both of which have been shown to have a role in the development of cardiovascular disease.

Another study involving 42 women found that adhering to a low-calorie diet that was supplemented with one cup of legumes per day for a period of six weeks resulted in a significant reduction in the participants' waist circumference, as well as lower levels of triglyceride and blood pressure when compared to a control group.

Consuming legumes on a regular basis has also been linked to lower levels of inflammatory markers, which may assist in lessening the risk of developing cardiovascular disease.


There is some evidence that eating black-eyed peas can speed up weight loss, enhance digestive health, and support improved heart health.

How To Incorporate Them Into Your Current Eating Routine

Black Eyed Peas

Black Eyed Peas

In addition to being a tasty and nutritious food option, black-eyed peas are exceptionally adaptable and simple to use in a wide range of culinary preparations.

If you are using dried beans, make sure to soak them in water for at least six hours before cooking them. This helps reduce the amount of time it takes to cook the beans and makes them simpler to digest.

Note that dried black-eyed peas are different from other dried beans in that it is not obligatory to soak them for a long period of time or overnight in cold water. However, the amount of time needed to cook them can still be decreased if they are soaked for one to two hours in warm water.

After that, cover the beans with water or broth, bring the mixture to a boil, then reduce the heat to allow the beans to simmer for at least half an hour or until they are soft.

Beans that have been cooked are typically combined with meat, various spices, and various leafy greens in Southern cooking.

On the other hand, they are also a wonderful component to add to salads, stews, and soups.


Because of their adaptability, black-eyed peas are a great ingredient to have on hand for a wide range of dishes, as salads, soups, and stews.




Because they contain raffinose, a form of fiber that can contribute to digestive troubles in certain individuals, black-eyed peas have the potential to cause stomach pain, gas, and bloating in certain individuals.

The raffinose concentration of dried beans can be decreased by soaking and boiling them, which also makes them significantly simpler to digest.

Many tablets and medications can help prevent gas and relieve symptoms, and these are commonly available in pharmacies and grocery stores.

Antinutrients like phytic acid, which can be found in black-eyed peas, bind to minerals like iron, zinc, magnesium, and calcium, preventing the body from absorbing these minerals.

Fortunately, soaking and boiling black-eyed peas before eating them can considerably lower the amount of phytic acid that they contain, which in turn helps enhance nutrient absorption.


Since black-eyed peas have a high level of antinutrients, they have the potential to give certain people stomach problems. However, prepping them in water and then cooking them can help reduce the adverse effects.

To Conclude

Black Eyed Peas

Black Eyed Peas

The consumption of black-eyed peas is linked to an abundance of amazing health advantages due to their exceptionally high nutrient content.

In particular, they may assist support weight loss, improving heart health, and boosting digestive wellness.

In addition, they can be used in a variety of different recipes, they are delicious, and it is simple to get them into a balanced diet.