1/2 Cup Blackeye Peas, Frozen contains around 120 calories. These peas are a nutritious source of protein, fiber, vitamins, and minerals. In this article, we'll explore the calorie content, health benefits, cooking tips, and recipe ideas for Blackeye Peas.

Blackeye Peas are low in fat and high in protein and fiber which make them a healthy option for weight loss and management. They are also rich in antioxidants, iron, and folate which contribute to heart health and reduce the risk of chronic diseases.

Blackeye Peas are a versatile ingredient that can add flavor, texture, and nutrition to soups, salads, stews, and dips. Whether you prefer them cooked, mashed, or roasted, you'll find plenty of ways to enjoy these nutritious legumes.

Calorie content of Blackeye Peas

Half a cup of Blackeye Peas contains approximately 120 calories, which makes it a low-calorie food choice. This amount also provides 7 grams of protein and 5 grams of fiber, making it a nutrient-dense food. According to the USDA, a 100-gram serving of black-eyed peas contains around 106 calories, 8.46 grams of protein, 0.48 grams of fat, and 20.03 grams of carbohydrates. This serving size meets 10% of the daily value for iron, 8% for vitamin C, and 10% for vitamin A. Blackeye Peas can make an excellent addition to a balanced diet for weight management and overall health.

Protein content in Blackeye Peas

Blackeye Peas are an excellent source of protein, especially for vegetarians and vegans who don't consume meat or dairy products. A half-cup of cooked black-eyed peas contains 7 grams of protein, which contributes to healthy muscle growth and repair. Protein is essential for the immune system, hormone production, and enzyme function. Blackeye Peas provide plant-based protein which is easy to digest, fat-free, and cholesterol-free. Incorporating Blackeye peas into meals can boost your protein intake and support healthy body functions.

Fiber in Blackeye Peas

Blackeye Peas are an excellent source of fiber, which regulates bowel movements, controls blood sugar, and reduces cholesterol. A half-cup of Blackeye Peas contains 5 grams of dietary fiber, meeting 20% of the daily value. Fiber-rich foods like Blackeye Peas promote fullness, weight loss, and improve gut health. Soluble fibers in Blackeye Peas bind with bile acids and remove them from the body, leading to a reduction in cholesterol levels. By consuming Blackeye Peas, one can fulfill the recommended daily intake of fiber and maintain optimal gut health.

Carbohydrate content of Blackeye Peas

Blackeye peas are a good source of carbohydrates, but mainly complex carbohydrates, which means that they are slowly digested and absorbed, leading to a gradual release of energy. A half-cup of Blackeye Peas provides 20 grams of carbohydrates, making them a good choice for a low-glycemic diet. Blackeye Peas have a low glycemic index, which means that they don't cause a rapid spike in blood sugar levels. This makes them an ideal food for people with diabetes. Incorporating Blackeye peas into meals can provide sustained energy and regulate blood sugar levels.

Fat content in Blackeye Peas

Blackeye Peas are naturally low in fat, with only 1 gram of fat in a half-cup serving size. This makes them an ideal food choice for weight loss as they provide satiety without adding too many calories to the diet. The fat in Blackeye Peas is predominantly unsaturated, such as omega-3 and omega-6 fatty acids, which are heart-healthy and anti-inflammatory. These fats help to reduce the risk of chronic diseases like heart disease and cancer. By incorporating Blackeye peas into meals, one can get the benefits of healthy fats and promote heart health.

Vitamins in Blackeye Peas

Blackeye Peas are a rich source of essential vitamins like vitamin A, vitamin C, vitamin K, and vitamin B complex. A half-cup serving can provide up to 10% of the daily recommended intake for these vitamins. Vitamin A is essential for healthy eyesight, skin, and immune function. Vitamin C is an antioxidant that protects against free radicals and supports collagen synthesis. Vitamin K is important for bone health and blood clotting. Vitamin B complex is essential for energy metabolism, nerve function, and red blood cell production. By incorporating Blackeye peas into meals, one can get the benefits of multiple vitamins and promote overall health and wellbeing.

Minerals in Blackeye Peas

Blackeye Peas are a good source of essential minerals like iron, magnesium, potassium, and zinc. A half-cup serving can provide up to 10% of the daily recommended intake for these minerals. Iron is essential for healthy blood cells and oxygen transport. Magnesium is important for nerve and muscle function, bone health, and energy production. Potassium is a mineral that regulates blood pressure, heart rhythm, and water balance. Zinc is essential for immune function, wound healing, and DNA synthesis. By incorporating Blackeye peas into meals, one can get the benefits of multiple minerals and promote optimal health and wellbeing.

Health Benefits of Blackeye Peas

Blackeye Peas have numerous health benefits due to their high nutritional value and diverse array of phytochemicals. Some of the benefits include weight loss, heart health, diabetes prevention, cancer prevention, and brain function improvement. Blackeye Peas contain antioxidants that neutralize free radicals and reduce oxidative damage to cells. They also have anti-inflammatory properties that reduce chronic inflammation and prevent chronic diseases. The high fiber content in Blackeye Peas promotes satiety and reduces hunger, leading to weight loss. Incorporating Blackeye peas into a healthy diet can provide multiple health benefits and prevent the risk of chronic diseases.

How to Cook Blackeye Peas

Blackeye Peas can be cooked in various ways, including boiling, pressure cooking, slow cooking, and baking. To cook Blackeye Peas, rinse them in a colander and soak them for 6-8 hours or overnight to reduce cooking time and improve digestibility. Then, drain and rinse the peas and add them to a pot of water or broth. Bring the mixture to a boil and let it simmer for 30-45 minutes, or until the peas are tender. Blackeye Peas can be seasoned with spices, herbs, and aromatics to add flavor and nutrition. They can be added to soups, stews, salads, tacos, and casseroles. Blackeye Peas can also be mashed and formed into patties or balls, then baked or fried. Cooking Blackeye peas is easy and versatile, and can add nutrition and flavor to any meal or snack.

Recipe ideas with Blackeye Peas

Blackeye Peas can be used in various recipes for breakfast, lunch, and dinner. Here are some ideas: Blackeye Pea Salad: Mix cooked Blackeye Peas with chopped veggies like cucumber, tomato, and onion. Add a dressing of olive oil, lemon juice, and herbs, and season with salt and pepper to taste. Blackeye Peas and Rice: Cook Blackeye Peas and rice in a pot with chicken or vegetable broth. Add aromatics like garlic, onion, and celery, and season with paprika, cumin, and red pepper flakes. Serve with fresh cilantro and lime wedges.