Calories in Black-Eyed Peas: Nutritional facts for Black-Eyed Peas Types

A 100g serving of cooked mature black-eyed peas contains 116 calories, while a 100g serving of cooked immature black-eyed peas contains 97 calories. A 100g serving of dried black-eyed peas provides 286 calories.

One kilogram (1000g) of cooked mature black-eyed peas contains 1,160 calories, whereas one kilogram (1000g) of cooked immature black-eyed peas contains 970 calories. One kilogram (1000g) of dried black-eyed peas contains 2,860 calories.

One single black-eyed pea (0.5g) contains 1.4 calories, while one cup of cooked mature black-eyed peas (171g) contains 198 calories. A serving of Glory Foods Seasoned Blackeye Peas (130g) provides 100 calories, while a serving of Margaret Holmes Fresh Green Blackeye Peas (120g) contains 100 calories.

The nutritional profile of black-eyed peas is defined by a high concentration of folate, complex carbohydrates, and plant-based protein. 

• Supports Cardiovascular Health: The legume serves as a rich source of potassium and soluble fiber, which help regulate blood pressure and cholesterol levels. A study by Bazzano, L. A., et al. (2001), "Legume consumption and risk of coronary heart disease in US men and women," established that frequent consumption of legumes is inversely associated with the risk of coronary heart disease.
• Enhances Cellular Repair: The vegetable contains significant levels of folate, a B-vitamin essential for DNA synthesis and cell division. A review by Bailey, L. B., & Caudill, M. A. (2015), "Folate," confirms that adequate folate intake is critical for preventing megaloblastic anemia and supporting optimal cellular function.
• Strengthens Bone Density: The beans provide essential minerals such as magnesium and calcium, which contribute to skeletal integrity. A study by Tucker, K. L., et al. (1999), "Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women," found a positive correlation between magnesium intake and bone mineral density.

The vegetable's chemical composition presents specific health risks related to digestive discomfort and antinutrient content. Specific dietary concerns are outlined here.

• Digestive Discomfort: The beans contain raffinose, a complex sugar that humans cannot fully digest, leading to gas and bloating. A study by Winham, D. M., & Hutchins, A. M. (2011), "Perceptions of flatulence from bean consumption," notes that while flatulence is a common side effect, the digestive system often adapts with regular consumption. A safer alternative for those with sensitive digestion is green beans or zucchini. A suggested daily amount is to limit consumption to half a cup (85g) of cooked peas to minimize gastrointestinal distress.

Black-eyed peas support digestive health by providing a dense source of soluble and insoluble fiber that regulates bowel movements and fuels beneficial gut bacteria. The high fiber content adds bulk to stool, facilitating regular elimination and preventing constipation. A review by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirms that high-fiber diets significantly lower the prevalence of gastrointestinal disorders. The prebiotic nature of the fiber stimulates the growth of probiotics in the colon, enhancing nutrient absorption. A study by Slavin, J. (2013), "Fiber and prebiotics: mechanisms and health benefits," highlights that the fermentation of fiber by gut bacteria produces short-chain fatty acids which maintain colonic integrity. Additionally, the consumption of legumes aids in managing transit time within the digestive tract. A review by Lattimer, J. M., & Haub, M. D. (2010), "Effects of dietary fiber and its components on metabolic health," established that insoluble fiber intake is inversely associated with the risk of diverticulitis and constipation.

Yes, black-eyed peas are good for health because the legume offers a dense profile of protein, iron, and folate that supports multiple physiological systems. The high potassium content supports heart health by helping to regulate blood pressure and vascular function, as noted in the research by Bazzano, L. A., et al. (2001), "Legume consumption and risk of coronary heart disease." The presence of iron supports energy metabolism by aiding in oxygen transport, a benefit highlighted by Beard, J. L. (2001), "Iron biology in immune function, muscle metabolism and neuronal functioning." The vegetable also aids in digestive health due to the high fiber density. A study by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirmed that fiber intake improves bowel regularity.

Yes, black-eyed peas are good for weight loss because the high protein and fiber content promotes satiety and reduces overall calorie intake. A study by Paddon-Jones, D., et al. (2008), "Protein, weight management, and satiety," demonstrates that higher protein diets improve appetite control and cardiometabolic risk factors. The dietary fiber contributes to a feeling of fullness, delaying gastric emptying. A study by McCrory, M. A., et al. (2010), "Pulse consumption, satiety, and weight management," found that daily consumption of pulses resulted in greater weight loss compared to calorie-restricted diets without pulses. Furthermore, the low glycemic index prevents insulin spikes that promote fat storage. A review by Li, S. S., et al. (2014), "Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials," confirmed that pulse consumption acutely increases satiety. A suggested consumption rate is to use a half-cup portion daily as part of a calorie-controlled diet.

Yes, black-eyed peas are good for diabetics because the complex carbohydrates and high fiber content result in a slow, steady release of glucose into the bloodstream. A study by Jenkins, D. J., et al. (2012), "Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus," found that legume consumption improved hemoglobin A1c levels. The low glycemic index aids in managing insulin sensitivity. A review by Sievenpiper, J. L., et al. (2009), "Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis," confirmed that pulse consumption significantly lowers fasting blood glucose and insulin levels. Regular intake is associated with a reduced risk of developing type 2 diabetes. A study by Villegas, R., et al. (2008), "Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women's Health Study," demonstrated an inverse association between legume intake and diabetes risk. A suggested consumption rate is to include half a cup in meals three to four times per week.

The calorie count varies significantly between the raw, dried, and processed forms of black-eyed peas. A serving of Dried Black-Eyed Peas contains 286 calories per 100 grams, representing the highest energy density due to the lack of water. Cooked Mature Black-Eyed Peas contain a moderate value at 116 calories per 100 grams, as the absorption of water during boiling dilutes the macronutrients. Canned Black-Eyed Peas present a slightly lower profile at approximately 90-100 calories per 100 grams, a consequence of the beans absorbing brine and the inclusion of packing liquid in the weight. Sprouted Black-Eyed Peas contain the lowest density at 90 calories per serving, due to the metabolic activity of the sprout consuming some stored carbohydrates.

The history of black-eyed peas traces back to West Africa, where the plant Vigna unguiculata was domesticated over 5,000 years ago. The crop spread to Asia and the Mediterranean via trade routes, becoming a staple in India and ancient Rome. The vegetable reached the Americas during the 17th century via the transatlantic slave trade, establishing itself as a vital crop in the American South due to heat and drought tolerance. The global spread occurred due to the plant's nitrogen-fixing abilities, leading to the classification of the legume as a critical crop for soil health and human nutrition in tropical and subtropical regions.