High quality Black-eyed beans from Heil Herbs
  • Black-eyed beans

    Black-eyed peas, known as cowpeas, are a common legume cultivated around the globe.

    Despite their name, black-eyed peas are not peas but rather a type of bean.

    They’re generally very pale and feature a large black, brown, or red spot that resembles an eye.

    Black-eyed peas have a strong, savoury flavour and are often considered a staple in both Indian and traditional Southern cuisine.

    This article reviews the nutrition facts, benefits, and uses of black-eyed peas.

    Nutritional profile
    Black-eyed peas are incredibly nutrient-dense, packing plenty of fibre and protein into each serving.

    They’re also a good source of several important micronutrients, including folate, copper, thiamine, and iron.

    One cup (170 grams) of cooked black-eyed peas contains the following nutrients (1Trusted Source):

    Calories: 194
    Protein: 13 grams
    Fat: 0.9 grams
    Carbs: 35 grams
    Fibre: 11 grams
    Folate: 88% of the DV
    Copper: 50% of the DV
    Thiamine: 28% of the DV
    Iron: 23% of the DV
    Phosphorus: 21% of the DV
    Magnesium: 21% of the DV
    Zinc: 20% of the DV
    Potassium: 10% of the DV
    Vitamin B6: 10% of the DV
    Selenium: 8% of the DV
    Riboflavin: 7% of the DV
    In addition to the nutrients listed above, black-eyed peas are high in polyphenols, which are compounds that act as antioxidants in the body to prevent cell damage and protect against disease (2Trusted Source).

    SUMMARY
    Black-eyed peas are high in protein and fibre, along with micronutrients such as folate, copper, and thiamine.

    Potential benefits
    Black-eyed peas have been associated with several powerful health benefits.

    Support weight loss
    Due to their content of protein and soluble fibre, adding black-eyed peas to your diet is a great way to boost weight loss.

    Protein, in particular, has been shown to reduce levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger (3Trusted Source, 4Trusted Source).

    Meanwhile, soluble fibre is a type of fibre that forms a gel-like consistency and moves through your digestive tract slowly to help keep you feeling full between meals (5Trusted Source).

    According to one study in 1,475 people, those who ate beans regularly had a 23% lower risk of increased belly fat and a 22% lower risk of obesity, compared with non-consumers (6Trusted Source).

    Another review of 21 studies found that including pulses, such as black-eyed peas, in your diet could be an effective weight-loss strategy and may help reduce body fat percentage.