Legume
dry black-eyed peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
black-eyed peas
SERVING
CALORIES
336
PROTEIN
23.5g
CARBS
60g
FAT
1.3g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories336kcal—
Protein23.5g47%
Carbohydrates60g22%
Fiber10.6g38%
Sugar6.6g13%
Total fat1.3g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water11.9g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium110mg8%
Iron8.3mg46%
Magnesium184mg44%
Phosphorus424mg34%
Zinc3.4mg31%
Copper0.80mg89%
Manganese1.5mg65%
Selenium3.6µg7%
VITAMINS
Vitamin A3.0µg0%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K5.0µg4%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.36mg21%
Folate (B9)633µg158%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter773.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health, promotes satiety, and helps regulate blood sugar levels.
- ✓Rich in plant-based protein, crucial for building and repairing tissues and maintaining muscle mass.
- ✓High in folate (Vitamin B9), which is essential for DNA synthesis and red blood cell formation, making it particularly important during pregnancy.
- ✓Provides key minerals like iron for oxygen transport, potassium for blood pressure control, and magnesium for nerve and muscle function.
COOKING TIPS
In the kitchen.
- 1Soak peas for 6-8 hours or overnight to reduce cooking time and improve digestibility. For a quick soak, cover with water, bring to a boil for 2 minutes, then let stand for 1 hour.
- 2Simmer gently rather than boiling vigorously to ensure they cook evenly and don't break apart.
- 3Wait to add salt and acidic ingredients like tomatoes or lemon juice until the peas are fully tender, as these can toughen the skins and prolong cooking.
- 4For enhanced flavor, cook with aromatic vegetables like onion, celery, and garlic, and consider adding smoked meats like ham hock or smoked turkey for a traditional Southern-style dish.
STORAGE
Keep it fresh.
- Store dry black-eyed peas in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard.
- When stored properly, they can last for at least one year, although older peas may require a longer cooking time to become tender.
FAQ
Frequently asked questions.
Is dry black-eyed peas healthy?
Yes, black-eyed peas are very healthy. They are an excellent source of dietary fiber, plant-based protein, and essential nutrients like folate, iron, potassium, and magnesium. These contribute to digestive health, muscle maintenance, and overall well-being.
How much protein, calories, and carbs are in dry black-eyed peas?
Per 100g of dry black-eyed peas, there are approximately 336 calories, 23.5g of protein, 60g of carbohydrates, and 1.3g of fat. This makes them a nutrient-dense food, particularly high in complex carbohydrates and protein.
Are black-eyed peas good for weight loss?
Yes, black-eyed peas can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and potentially reducing overall calorie intake. They are also low in fat and provide sustained energy.
Are black-eyed peas vegan and vegetarian?
Yes, black-eyed peas are naturally vegan and vegetarian. As a legume, they are a plant-based food and do not contain any animal products, making them an excellent protein source for plant-based diets.
Are black-eyed peas gluten-free?
Yes, black-eyed peas are naturally gluten-free. They are a legume and do not contain wheat, barley, or rye, making them a safe and nutritious option for individuals with celiac disease or gluten sensitivity.
Can diabetics eat black-eyed peas?
Yes, black-eyed peas are a good choice for diabetics. Their high fiber content helps regulate blood sugar levels by slowing down glucose absorption. They also have a low glycemic index, contributing to better blood sugar control.
How do you cook dry black-eyed peas?
To cook dry black-eyed peas, rinse them thoroughly. You can soak them for 4-8 hours to reduce cooking time, then drain and rinse again. Simmer them in fresh water or broth for 45-60 minutes, or until tender, typically using a 1:3 ratio of peas to liquid.
Do I need to soak dry black-eyed peas before cooking?
Soaking dry black-eyed peas is recommended but not strictly necessary. Soaking can reduce cooking time by about half and may help improve digestibility. If you don't soak, simply increase the cooking time.
How do you store dry black-eyed peas?
Store dry black-eyed peas in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard. This protects them from moisture, pests, and light, which can degrade their quality.
How long do dry black-eyed peas last?
When stored properly in an airtight container in a cool, dry place, dry black-eyed peas can last for 2-3 years or even longer. While they don't spoil quickly, their cooking time may increase and flavor may diminish over time.
