Description
Black eyed peas are creamy white with black marks or “eyes” outlining where they were once attached to pods. People typically boil black eyed peas for use in recipes or as standalone side dishes.
Black eyed peas are famous for being an important ingredient in “Hoppin’ John,” a popular Southern American dish believed to bring good luck. People have been eating Hoppin’ John on New Year’s Day for decades, though its origins are a subject of debate.
Like other beans, black eyed peas are highly nutritious and are a good staple food. Black eyed peas are rich in fiber and protein, which make them an excellent energy source.
Nutrients per Serving
A half-cup of black eyed peas (cooked) contains:
- Calories: 99
- Protein: 7 grams
- Fat: 0 grams
- Carbohydrates: 18 grams
- Fiber: 6 grams
- Sugar: 3 grams
Black eyed peas are a rich source of complex carbs, which take longer to digest than simple carbs, provide energy and fiber, and help with weight loss.
Black eyed peas are also an excellent source of:
- Calcium
- Iron
- Vitamin A
- Magnesium
- Zinc
- Copper
- Manganese
- Folate
- Vitamin K
Black eyed peas contain antioxidants like flavonoids, which help the body fight disease. The fiber in black eyed peas helps the body absorb flavonoids and other helpful nutrients.
Health Benefits
The vitamins and minerals in black eyed peas provide significant health benefits. For instance, vitamin K is necessary for blood clotting, making it important for people taking blood thinners.
Here are some other health benefits of black eyed peas:
Pregnancy health
One half-cup serving of black eyed peas contains 44 percent of the recommended daily intake of folate, a B Vitamin that helps to lower the chance of brain and spinal cord defects in newborn babies.
Weight management
Eating black eyed peas can help you maintain healthy weight levels. Black eyed peas are rich in soluble and insoluble fiber, which helps the body with weight management. The protein and slow-digesting, high-quality carbohydrates in black eyed peas also help you feel full.
