Black eyed peas receive a "Very Good" FoodScore of 76/100, primarily due to their high fiber content and status as a minimally processed whole food.
A 100g serving of cooked black eyed peas provides a substantial 8.3g of dietary fiber.
This legume is a minimally processed whole food, classified as NOVA 1.
It offers 8.34g of plant protein per 100g, contributing to daily protein needs.
With only 2mg of sodium and 0g of added sugar, black eyed peas are a low-sodium, sugar-free option.
Black eyed peas contribute 16% of the Daily Value for folate in a 100g serving.
Scores +6 points above the legume category average (70/100 across 46 foods).
Fiber
8.3g
30% of Daily Value
Protein
8.34g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (8.3g)+10
Protein (8.3g)+4
Micronutrients (Folate)+2
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 76
Cooked black eyed peas earn a strong FoodScore of 76/100, placing them in the "Very Good" category. The primary drivers for this high score are their excellent fiber content and their classification as a minimally processed food. With 8.3 grams of fiber per 100g, black eyed peas receive a significant bonus, as dietary guidelines emphasize the importance of adequate fiber intake for overall health. They also gain points for their moderate protein content, providing 8.34 grams per 100g, which contributes to satiety and muscle maintenance. Furthermore, being a NOVA 1 food, meaning it is unprocessed or minimally processed, adds a substantial bonus, aligning with recommendations to consume whole, unprocessed foods. The absence of added sugar and very low sodium (2mg) also prevent any penalties. While they contribute some micronutrients like folate (16% DV), iron (7% DV), and magnesium (9% DV), a broader micronutrient profile would push the score even higher. Overall, black eyed peas are a highly nutritious choice.
Health benefits
What the nutrients in black eyed peas cooked actually do for you, grounded in established dietary science.
Supports Digestive Health
Black eyed peas are an excellent source of dietary fiber, with 8.3 grams per 100g serving. This significant amount of dietary fiber is crucial for maintaining a healthy digestive system. Fiber adds bulk to stool, which can help prevent constipation and promote regular bowel movements. Research supports that a high-fiber diet contributes to a healthy gut microbiome, as fiber acts as a prebiotic, feeding beneficial gut bacteria. Including foods like black eyed peas can help meet the daily recommended fiber intake, which is often lacking in typical American diets.
Aids Blood Sugar Management
The high fiber content in black eyed peas, at 8.3 grams per 100g, plays a key role in blood sugar regulation. Soluble fiber, found in legumes, helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes after meals. This can be particularly beneficial for individuals managing diabetes or those looking to maintain stable energy levels. Additionally, black eyed peas have no added sugar, further supporting healthy blood glucose control, which is a core recommendation of dietary guidelines for preventing chronic diseases.
Contributes to Heart Health
Black eyed peas contribute to heart health through several nutritional aspects. Their high fiber content, 8.3 grams per 100g, can help lower LDL cholesterol levels by binding to cholesterol in the digestive tract and facilitating its excretion. They are also naturally low in total fat (0.39g per 100g) and contain virtually no saturated fat, aligning with dietary recommendations for reducing the risk of heart disease. The presence of potassium (362mg per 100g) and magnesium (36mg per 100g) also supports healthy blood pressure, which is vital for cardiovascular well-being.
Supports Weight Management and Satiety
With 8.3 grams of fiber and 8.34 grams of protein per 100g, black eyed peas are a food that promotes satiety and fullness. Both fiber and protein are known to increase feelings of satisfaction after eating, which can help reduce overall calorie intake and support weight management efforts. The low calorie density of black eyed peas (118 calories per 100g) means you can consume a substantial portion without consuming excessive calories, making them a valuable component of a balanced diet aimed at maintaining a healthy weight.
Source of Essential Micronutrients
Black eyed peas provide several important micronutrients that are vital for various bodily functions. They are a good source of folate, contributing 16% of the Daily Value per 100g, which is essential for cell growth and DNA formation. They also offer 1.29mg of iron (7% DV), important for oxygen transport in the blood, and 36mg of magnesium (9% DV), which plays a role in over 300 enzymatic reactions, including muscle and nerve function. These nutrients are particularly important in plant-based diets.
Black eyed peas receive a "Very Good" FoodScore of 76/100, primarily due to their high fiber content and status as a minimally processed whole food.
How to eat it
Black eyed peas are a versatile legume commonly used in American cuisine, particularly in Southern dishes. They are often prepared by simmering with aromatics and spices, and can be served as a side dish or incorporated into main courses. Their mild, earthy flavor makes them adaptable to various culinary styles. A typical serving size is around 100-150 grams, which provides a good portion of their nutritional benefits.
For convenience, use canned black eyed peas, but rinse them thoroughly to reduce sodium content.
Combine cooked black eyed peas with brown rice and vegetables for a complete plant-based protein meal.
Add black eyed peas to soups, stews, or salads to boost fiber and protein intake.
Prepare a simple black eyed pea salad with chopped bell peppers, red onion, and a light vinaigrette for a refreshing side dish.
Things to keep in mind
Black eyed peas are generally safe and well-tolerated for most individuals. As with other legumes, their high fiber content can cause mild gastrointestinal discomfort, such as gas or bloating, in some people, especially if consumed in large quantities or if not accustomed to a high-fiber diet. Soaking and thoroughly cooking dried black eyed peas can help reduce these effects. There are no widely documented common allergies or significant drug interactions associated with black eyed peas at normal serving sizes.
Yes, black eyed peas are considered very healthy, earning a FoodScore of 76/100. They are rich in dietary fiber (8.3g per 100g) and a good source of plant-based protein (8.34g per 100g). They are also low in fat, sodium, and contain no added sugar, making them a nutritious choice for most diets.
Are black eyed peas good for weight loss?
Yes, black eyed peas can be beneficial for weight loss. Their high fiber and protein content contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. At 118 calories per 100g, they are also relatively low in calorie density, allowing for satisfying portions.
Are black eyed peas ultra-processed?
No, cooked black eyed peas are considered a minimally processed food, classified as NOVA 1. This means they are in their natural state or have undergone minimal processing, such as drying, cooking, or freezing, without the addition of unhealthy fats, sugars, or artificial ingredients.
How should I cook dried black eyed peas?
To cook dried black eyed peas, first rinse them thoroughly. Soaking them for a few hours or overnight can reduce cooking time and improve digestibility. Then, simmer them in water or broth for about 45-60 minutes until tender. They can be seasoned with herbs and spices for enhanced flavor.
What can I use as a substitute for black eyed peas?
If you don't have black eyed peas, good substitutes include other legumes like navy beans, cannellini beans, or great northern beans. These alternatives offer similar nutritional profiles, including fiber and protein, and can be used in most recipes that call for black eyed peas, though the flavor may vary slightly.
Do black eyed peas provide essential vitamins and minerals?
Yes, black eyed peas are a source of several essential micronutrients. A 100g serving provides 16% of the Daily Value for folate, 9% for magnesium, and 7% for iron. They also contain potassium and zinc, contributing to overall nutrient intake and various bodily functions.