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Blackeye pea, dry - nutritional information
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Blackeye pea, dry

🔥 354 Calories
💪 21.2g Protein
⚡ 61.8g Carbohydrates
🥑 2.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Blackeye pea, dry
Energy density
Dense
354 kcal per 100g
Macro energy profile
Carb-led
24% Protein · 70% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 30 · GL 12
Notable signals
Very high in proteinLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

354
kcal/100g
Protein
21.2g
Carbohydrates
61.8g
Fat
2.4g
Glycemic Index:
30

About Blackeye pea, dry

Blackeye peas, also known as cowpeas, are a type of legume native to West Africa. They have been cultivated for thousands of years and are a staple in many Southern U.S. dishes, as well as in various cuisines around the world. Their distinctive black dot on the seed makes them easily recognizable. Blackeye peas thrive in warm climates and are known for their resilience to drought, making them an essential crop in regions with fluctuating weather patterns. Nutritionally, blackeye peas are an excellent source of plant-based protein, making them ideal for vegetarians and those looking to increase their protein intake without consuming animal products. With 354 calories per 100g, they provide a balanced mix of carbohydrates, protein, and healthy fats. They are also rich in dietary fiber, iron, and several B vitamins, contributing to overall health. This versatile legume can be used in salads, soups, stews, and side dishes, enhancing both nutrition and flavor.

Health Benefits

Rich in protein, supporting muscle growth and repair.
High in dietary fiber, promoting digestive health.
Contains essential vitamins and minerals, such as iron and folate.
Low in fat, making it a heart-healthy choice.
May help regulate blood sugar levels due to its low glycemic index.
Supports weight management by providing satiety and reducing hunger.
Contains antioxidants that may protect against chronic diseases.
Promotes heart health by lowering cholesterol levels.
Supports bone health due to its calcium and magnesium content.
May improve skin health due to vitamins and nutrients.

Recommended Food Pairings

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Blackeye peas with rice - Provides a complete protein source.
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Blackeye peas and collard greens - A classic Southern dish rich in nutrients.
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Blackeye peas in salads - Adds texture and protein to fresh greens.
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Blackeye peas with tomatoes - Enhances flavor and adds antioxidants.
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Blackeye peas in soups - A hearty addition that boosts fiber content.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Soak dried peas overnight to reduce cooking time and enhance digestibility.
  • •Cook thoroughly to improve texture and flavor.
  • •Incorporate into salads and stews for added nutrition.
  • •Pair with whole grains for a balanced meal.
  • •Use as a filling in wraps or tacos for a protein boost.

Selection & Storage

How to choose:

  • ✓Select whole peas that are uniform in color and free from cracks.
  • ✓Check for any signs of moisture or mold in the packaging.
  • ✓Choose organic options if possible to avoid pesticides.
  • ✓Ensure packaging is intact to maintain freshness.
Storage
Store in a cool, dry place at room temperature, away from humidity.
Shelf life
Dried blackeye peas can last up to 1 year if stored properly.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should consult a physician before consumption.
  • ⚠️May cause digestive discomfort in some people if not cooked properly.
  • ⚠️Excessive consumption may lead to gastrointestinal issues such as bloating or gas.
  • ⚠️Ensure thorough cooking to avoid potential toxins present in raw legumes.

Frequently Asked Questions

How many calories does Blackeye pea, dry have?

Blackeye peas contain approximately 354 calories per 100g when dried. This makes them a dense source of energy, particularly beneficial for those requiring higher caloric intake, such as athletes or individuals engaged in heavy physical activity.

Is Blackeye pea, dry healthy?

Yes, blackeye peas are considered very healthy. They are rich in protein, fiber, and essential vitamins and minerals, making them an excellent choice for promoting overall health, supporting digestive function, and maintaining muscle mass.

How should Blackeye pea, dry be stored?

Dried blackeye peas should be stored in a cool, dry place in an airtight container to prevent moisture absorption. They can last up to a year when stored properly away from light and humidity.

What are the benefits of eating Blackeye pea, dry?

Eating blackeye peas has numerous benefits, including providing a rich source of plant-based protein, aiding in digestion due to their high fiber content, and supplying essential nutrients like iron and folate, which are vital for overall health.

How much Blackeye pea, dry can I eat per day?

A recommended serving size is about 150g of cooked blackeye peas, which can be consumed 2-3 times per week as part of a balanced diet. Adjust portion sizes based on individual dietary needs and activity levels.

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