Black-eyed peas are a commonly consumed variety of cowpea, a type of legume, despite their name. This small, pale bean with its distinctive black spot is a significant part of cuisines worldwide, especially in traditional Southern American cooking. They are valued for their versatility and nutritional density. Understanding the calorie content of black-eyed peas is key to incorporating them into a balanced diet.
The Calorie Count of Plain Black-Eyed Peas
The caloric value of black-eyed peas is modest when prepared simply, without added fats or meats. A standard serving of one cup (approximately 171 grams) of cooked black-eyed peas, boiled in water without added salt, contains about 198 calories. This low-fat profile means that the majority of the energy comes from complex carbohydrates and protein. A 100-gram serving of these plain, cooked beans provides roughly 116 calories.
There is a significant difference between their cooked and dried states. Dried black-eyed peas are far more calorie-dense before they absorb water; 100 grams of dried peas can contain over 340 calories. The cooking process involves hydration, which dramatically increases the volume and weight of the bean. This effectively dilutes the caloric concentration per cup.
How Preparation Methods Change the Count
The final calorie total for a dish of black-eyed peas depends on the ingredients added during cooking. Traditional recipes often feature additions that significantly increase the fat and sodium content, such as bacon grease, smoked ham hock, or salt pork. These ingredients introduce saturated fat and substantial calories absent in the plain, water-boiled version. For example, a serving prepared with ham can easily contain upwards of 385 calories, nearly double the plain count.
Sautéing aromatics like onions and celery in oil or butter before adding the peas also elevates the fat and calorie count. Commercial canned varieties often contain added sodium to preserve the product and enhance flavor. While some canned options may be similar in calories to the plain boiled version, consumers should check labels for added sugars or excessive sodium. The difference between a simple side dish and a rich stew is often just high-fat meat or cooking oil.
Essential Macronutrients and Micronutrients
The calories in black-eyed peas are accompanied by macronutrients that make them a nutritious food choice. Each one-cup serving provides a substantial amount of plant-based protein, typically around 13 grams, which contributes to satiety and muscle maintenance. They are a strong source of dietary fiber, delivering about 11 grams per cup, a significant portion of the daily recommended intake. This high fiber content supports digestive health and helps regulate blood sugar levels.
The beans are categorized as complex carbohydrates, meaning they are digested slowly and provide sustained energy. Black-eyed peas are rich in several micronutrients necessary for bodily functions. They are high in folate, providing a large percentage of the daily value in a single serving, which is important for cell division and DNA synthesis. They also contain iron, magnesium, and potassium, which play supporting roles in energy production, nerve function, and blood pressure regulation.