In this post & video I am going to analyse the nutrition facts of black-eyed peas & explain some of their health benefits.
Black-eyed peas are also called as black-eyed beans or lobia. These legumes are subspecies of cowpeas and belong to the category of beans.
Nigeria was the largest producer of cowpeas in the world followed by Niger and Burkina Faso in the year of 2020.
In this post I am going to review the nutrition facts of boiled black-eyed peas as this is the preferred method of cooking by majority of people.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Vitamins & minerals | Conclusion |
Nutritional profile of Black-eyed peas
| Percentage | 1 Cup (171 g) | |
| Water | 70% | 120 g |
| Carbohydrates | 21% | 35.6 g |
| Dietary fibre | 6.5% | 11 g |
| Sugars | 3.3% | 5.64 g |
| Total Fat | 0.53% | 0.9 g |
| Protein | 7.73% | 13.2 g |
| Energy | 116 Cal/ 484 kJ | 198 Cal/ 828 kJ |
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Water
Close to 70% of the total weight of cooked black-eyed peas is water. Let us take a cup of these legumes weighing 171 g as a reference for this video. It contains about 120 g of water.
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Prashanth Reddy Cheruku
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Carbohydrates
About 21% of the total weight of these beans is carbohydrate.
Black-eyed peas are very good source of dietary fibre. 6.5% of their total weight is fibre. A cup of these legumes provides about 11 g of fibre.
Sugars constitute just 3.3%.
Fat & Protein
Black-eyed peas contain negligible amount of fat. It is just 0.5% of their total weight.
These legumes are moderately good source of protein. 7.73% of their total weight is protein. A cup of these beans provides about 13 g of protein.
Energy
Black-eyed beans are not high calorie foods. A cup of these provides about 198 Cal or 828 kJ of energy.
Vitamins, minerals & Health benefits
Black-eyed peas contain good number of B-vitamins. They are excellent sources of folate & good sources of thiamin.
Folate is a vital nutrient especially during the pre-pregnancy & the early stages of pregnancy.
Thiamine helps convert the food we eat into energy. It is also important for the growth, development & the functioning of cells in our body.
Black-eyed beans are moderately good sources of other vitamins such as pantothenic acid, vitamin B6, riboflavin, niacin and an essential nutrient choline.
Black-eyed peas are excellent sources of several minerals such as copper, manganese, iron, magnesium, phosphorus and zinc. They are also moderately good sources of potassium & selenium.
For example, Copper works with iron in forming red blood cells. It also helps in iron absorption.
Manganese helps in bone formation, immune response and as a cofactor for many enzymes in our body. Iron is essential to make haemoglobin that carries oxygen from lungs to all parts of the body. Magnesium also plays a vital role in regulating blood pressure, blood glucose and heartbeat.
All these minerals are essential to humans with several important functions in maintaining our health & wellness.
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Conclusion
- Black-eyed peas are moderate calorie foods with good quantity of dietary fibre & protein.
- They are excellent sources of several essential minerals & vitamins.
- One of the drawbacks of these beans is that they are very poor sources of fat. Hence, we cannot depend on these for essential fatty acids & fat-soluble vitamins such as A, D, E & K.
- Overall black-eyed peas are excellent food items with several essential nutrients that are generally hard to find in a single food product. I would suggest you to consume black-eyed peas regularly (about a cup) as part of your diet.
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