Black Eyed Peas Nutrition Facts & Benefits

Black Eyed Peas Nutrition Facts & Benefits

Black eyed peas nutrition and health benefits are commonly overlooked by dieters, and people trying to just eat healthier. They are more popularly known as being a must serve on New Year's Day in the south. The traditional ham hocks with black eyed peas served with corn bread are delicious and filling, but what makes them so healthy for us? 

The light skin with the dark spot on them is what created the name for the pea which in fact is a legume or in everyday terms a bean. They are a healthy nutritional food that we can enjoy eating while knowing that they are good for us.

Black Eyed Peas Nutrition

They are very low in calories with a single cup of prepared black eyed peas having less than 75 calories. The soluble fiber content is very high with 25% of the daily recommended amount. A cup serving will have 3 grams of protein, with no cholesterol or fat content, making them a very healthy food. 

Hidden inside of black eyed peas you will find these other nutrients: Vitamin A, B1, B2, B3, C, calcium, copper, iron, biotin, folate, potassium, phosphorus, magnesium, manganese selenium and zinc. 

How the Nutritional Value Helps Us

The high potassium levels help with the proper function of cell, organ and tissue growth, and are extremely important for controlling the rhythm of your heart beat. An average adult will need 2,000 milligrams per day; a cup of black eyed peas will provide more than 50% of that requirement. 

The iron found in black eyed peas as well as all legumes are needed for our blood cells to transport oxygen to all of the cells in our body. Black eyed peas contain 6 % of what our body needs daily. Along with it is the iron folate that is present, an essential nutrient that helps develop the healthy red blood cells that helps carry the needed oxygen throughout our bodies. A single cup provides more than 50% needed to remain healthy. 

Vitamin A acts as a double benefit for your body. It comes as a beta carotene that helps with your vision and the development of healthy skin and mucus membranes. The second benefit is that it provides a high level of antioxidant that helps build your immune system and free your body of free radicals that can cause certain types of cancer. 

Manganese is considered to be a trace element which our systems require but only in small quantities. It helps with our metabolism, energy levels and development of cartilage for our joints. One cup of black eyed peas will provide up to 40% of the manganese needed for our daily intake. 

How to Properly Store Them

Black eyed peas can be found in local grocery stores either in the can or dried. The ones that are in the can are precooked and easy to open and add to your recipe. Being a canned product you will find that they have more sodium than the dried version. Cooking the dried peas is time consuming but the fresh taste they provide makes it worth the added effort. 

They are easy to store. You should check the expiration date and use before they get too old when buying the canned ones. When storing the dried black eyed peas nutrition value will not be damaged or lessened. Store them in a sealed moisture proof container. 

In the south we consider them as a symbol of luck when served with collard greens on New Year’s Day. However they are great to try in healthy soups, as a garnish for salads, or as a side dish. Black eyed peas nutrition value is amazing but two other good reasons to add them to your menu plan are they are delicious and inexpensive.


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