Understanding the Caloric Content
When considering how many calories are in 100 grams of boiled black eyed beans, the specific preparation is key. A standard, plain boil results in a moderate calorie count, making them a nutritious staple for many diets. In contrast, raw dried beans contain a much higher calorie density, which changes significantly after boiling as they absorb water. The addition of other ingredients like oils, salt pork, or ham can also substantially increase the total caloric and fat content.
Detailed Nutritional Profile
Beyond the raw calorie count, black-eyed beans offer a rich array of nutrients that contribute to a healthy diet.
Macronutrients per 100g (boiled, no salt):
- Protein: Approximately 7.7g, providing a significant source of plant-based protein.
- Carbohydrates: Around 20.8g, including complex carbs that provide sustained energy.
- Dietary Fiber: About 6.5g, which is crucial for digestive health and promotes a feeling of fullness.
- Fats: A very low amount, roughly 0.5g, making them a lean and healthy option.
Key Micronutrients:
- Folate (Vitamin B9): An excellent source, essential for cell growth and DNA formation, especially important during pregnancy.
- Iron: A good source of this mineral, which is vital for oxygen transport in the blood.
- Manganese: An antioxidant mineral involved in energy production.
- Magnesium: Important for over 300 biochemical reactions in the body, including muscle and nerve function.
- Potassium: Helps regulate blood pressure and fluid balance.
- Copper: Essential for the formation of red blood cells and various metabolic functions.
- Zinc: Plays a key role in immune function and wound healing.
Table: Nutritional Comparison (per 100g, boiled)
| Nutrient | Black-Eyed Beans | Black Beans | Lentils |
|---|---|---|---|
| Calories (kcal) | 116 | 132 | 116 |
| Protein (g) | 7.7 | 9 | 9 |
| Carbohydrates (g) | 20.8 | 24 | 20 |
| Dietary Fiber (g) | 6.5 | 9 | 7.9 |
| Fat (g) | 0.5 | 1 | 0.4 |
Health Benefits of Incorporating Black-Eyed Beans
Adding black-eyed beans to your diet can provide a range of health advantages, thanks to their nutrient-dense profile.
- Digestive Health: The high fiber content, including both soluble and insoluble fiber, aids in regulating bowel movements and promoting a healthy gut microbiome.
- Weight Management: The combination of fiber and protein helps increase satiety, keeping you feeling fuller for longer and potentially reducing overall calorie intake.
- Heart Health: Regular consumption of legumes like black-eyed beans has been linked to lower levels of LDL ("bad") cholesterol and can help lower blood pressure, reducing the risk of cardiovascular disease.
- Blood Sugar Regulation: The soluble fiber in black-eyed beans helps slow down digestion and sugar absorption, preventing blood sugar spikes and making them a healthy option for people with diabetes.
- Energy and Immunity: The presence of manganese helps boost energy levels, while zinc supports immune function, helping your body stay healthy.
- Pregnancy Support: The high folate content is especially beneficial for expectant mothers, as it plays a crucial role in preventing neural tube defects in newborns.
Preparing and Including Black-Eyed Beans in Your Diet
Black-eyed beans are incredibly versatile and can be incorporated into a variety of dishes. To ensure maximum nutrient absorption and digestibility, it is recommended to soak the dried beans before cooking.
Preparation Steps for Dried Beans:
- Sorting and Rinsing: Place the dried beans in a colander and remove any debris or discolored beans. Rinse thoroughly under cold water.
- Soaking: For a stovetop method, soak the beans in a large bowl covered with water for at least 6 hours or overnight. Alternatively, for a quick soak, bring the beans and water to a boil, boil for 2 minutes, then remove from heat and let stand for 1 hour. Soaking also reduces the phytate content, improving mineral absorption.
- Cooking: Drain and rinse the soaked beans. Place them in a pot with fresh water or broth and simmer gently until tender, typically around 45-60 minutes. Cooking time can vary depending on the freshness of the beans.
Serving Suggestions:
- Salads: Add cooled boiled black-eyed peas to your favorite salads for a protein and fiber boost.
- Soups and Stews: They make a hearty addition to vegetable soups, chili, and traditional stews like Hoppin' John.
- Curries: Their creamy texture works well in aromatic curries with spices like turmeric, cumin, and coriander.
- Veggie Burgers: Mash and combine them with other ingredients to create flavorful veggie burger patties.
- Dips and Spreads: Blend boiled black-eyed peas into a delicious and healthy hummus or other bean-based dips.
- Rice Dishes: Mix them with rice for a simple and complete meal.
Conclusion
In summary, 100 grams of plain boiled black-eyed beans contains a modest 116 calories, making them a low-fat, high-fiber, and protein-rich addition to any diet. They offer a wealth of vitamins and minerals, from energy-boosting manganese to essential folate. With proper preparation, you can unlock their full nutritional potential and enjoy their many health benefits, including improved digestion, heart health, and weight management. From salads to stews, their culinary versatility makes it easy to integrate this nutritious legume into your regular meal rotation.
