Zipper Cream Peas: A Full Nutritional Breakdown
Zipper cream peas are a type of southern pea, closely related to the black-eyed pea, known for their easy-to-shell pods. When prepared simply, they offer a dense nutritional profile, but their caloric value can increase depending on how they are cooked. Understanding the baseline nutrition is the first step towards incorporating them into a healthy diet.
Caloric Value of Plain Zipper Cream Peas
For a half-cup serving of plain, cooked zipper peas, you can expect the following nutritional information, according to several food databases and product labels:
- Calories: 110-120 kcal
- Total Fat: ~0.5g (virtually fat-free)
- Carbohydrates: ~19g
- Dietary Fiber: ~3-4g
- Protein: ~7-8g
- Sodium: Minimal (unless added during cooking)
This breakdown shows that without added fats, zipper peas are a very lean source of protein and complex carbohydrates, making them an excellent choice for a balanced diet.
Cooking Methods and Calorie Impact
How you prepare your zipper cream peas has a massive impact on their final calorie count and nutritional profile. For example, traditional Southern recipes often call for ingredients that can substantially increase the fat and sodium content.
The "Creamed" Method
Creamed peas, which can include zipper peas, are often made with high-fat ingredients. A traditional recipe might include butter, heavy cream, or bacon fat. The search results show recipes where creamed peas can climb to over 270 calories per cup, more than double the plain version. The inclusion of bacon, for instance, adds significant saturated fat and calories.
Healthier Cooking Alternatives
To maintain the low-calorie nature of zipper peas, consider these preparation methods:
- Boiling or Steaming: Cook the peas in water or a steamer basket with a small amount of salt and herbs for flavor. This adds virtually no extra calories.
- Sautéing with minimal oil: Use a teaspoon of olive oil and a dash of garlic or onion powder to add flavor without a significant caloric increase.
- Stewing in vegetable broth: Cook the peas with vegetable broth and diced tomatoes for a flavorful, low-calorie side dish.
- Seasoning with herbs and spices: Instead of relying on butter or cream, use dried or fresh herbs like chives, thyme, or parsley to enhance the flavor.
Comparison: Zipper Peas vs. Other Legumes
Zipper peas are part of a larger family of legumes, and comparing their nutritional stats can provide perspective. Here is a comparison of cooked zipper peas, black-eyed peas, and standard green peas:
| Nutrient (per 1/2 cup) | Zipper Peas | Black-eyed Peas | Green Peas |
|---|---|---|---|
| Calories | ~110-120 | ~100 | ~68-80 |
| Protein (g) | ~7-8 | ~6.5 | ~4-5 |
| Fat (g) | ~0.5 | ~0.4 | ~0.4 |
| Fiber (g) | ~3-4 | ~5.5 | ~4 |
| Carbs (g) | ~19 | ~18 | ~12-14 |
As the table shows, zipper peas are slightly higher in calories and protein than standard green peas, and comparable to black-eyed peas. The higher protein and fiber content makes them an excellent source of satiety, which can support weight management.
Health Benefits of Zipper Cream Peas
Beyond their favorable macronutrient profile, zipper cream peas offer several health benefits due to their high vitamin and mineral content. They are a good source of:
- Dietary Fiber: Essential for digestive health, blood sugar regulation, and feeling full longer.
- Protein: Crucial for muscle repair, growth, and overall body function.
- Iron: Helps prevent fatigue and is vital for oxygen transport in the blood.
- Folate (Vitamin B9): Important for cell growth and metabolism.
- Antioxidants: Help combat free radicals and reduce inflammation.
- Minerals: Including magnesium, manganese, and phosphorus.
Conclusion
In summary, zipper cream peas are a nutritious and delicious legume. The calorie count of approximately 110 per half-cup serving is relatively low and can be a healthy part of your diet, provided you are mindful of your cooking method. While traditional recipes with added fats and creams can increase the calories significantly, healthy alternatives like boiling or sautéing with minimal oil allow you to enjoy their rich, earthy flavor while reaping their numerous health benefits. By choosing the right preparation, you can maximize the nutritional value and minimize the caloric impact of these versatile peas.
Learn more about the general health benefits of peas and legumes from authoritative sources like the National Institutes of Health.
