Calories in Black-Eyed Peas: Full Nutrition Breakdown

Black-eyed peas are a versatile legume with a distinctive black spot on their pale skin, widely used in Southern American and West African cuisines. One cup of cooked black-eyed peas provides about 13 grams of protein and 11 grams of fiber, along with exceptional amounts of folate, manganese, and iron. Here is a complete breakdown of black-eyed pea nutrition by serving size.

Calories by serving size:

Black-eyed peas are particularly rich in folate, providing about 89% of the daily value per cup. They also offer significant amounts of thiamine, magnesium, zinc, and copper, supporting immune function and red blood cell production.

Frequently Asked Questions (FAQ)

What is the difference between black-eyed peas and black beans?

Black-eyed peas and black beans are entirely different legumes with distinct flavors and textures. Black-eyed peas have a lighter, earthier flavor and a creamier texture, while black beans are denser with a slightly sweet taste. Nutritionally, black beans are slightly higher in fiber and protein per cup, but black-eyed peas contain significantly more folate.

Are black-eyed peas actually peas or beans?

Despite their name, black-eyed peas are technically beans, not peas. They belong to the species Vigna unguiculata and are classified as cowpeas, a type of legume in the bean family. The name "pea" comes from their small, rounded shape, but botanically they are more closely related to mung beans than to garden peas.

Why are black-eyed peas eaten on New Year's Day?

Eating black-eyed peas on New Year's Day is a Southern American tradition believed to bring good luck and prosperity for the coming year. The most iconic dish is Hoppin' John, a combination of black-eyed peas, rice, onions, and salt pork or bacon. This tradition has roots in West African foodways and became widespread in the American South during the 19th century.

How much protein and fiber do black-eyed peas provide?

A cup of cooked black-eyed peas delivers about 13.2 grams of protein and 11.2 grams of fiber. This makes them an excellent plant-based protein source that also provides roughly 40% of the daily recommended fiber intake. The combination of protein and fiber promotes lasting satiety and supports digestive health.

Are black-eyed peas high in folate?

Yes, black-eyed peas are one of the best food sources of folate available. A single cup of cooked black-eyed peas provides approximately 358 micrograms of folate, covering about 89% of the daily recommended intake. Folate is essential for DNA synthesis, cell division, and is especially important during pregnancy to support healthy fetal development.