Understanding the Black Pea: A Nutritious Legume
Black peas, more commonly known as black-eyed peas, are a versatile and nutrient-dense legume with roots in Africa, now a staple in cuisines worldwide. Despite their name, they are not a pea but a type of bean, specifically a subspecies of the cowpea. They are celebrated for their earthy, savory flavor and their impressive nutritional profile, whether enjoyed in stews, salads, or as a hearty side dish.
The Nutritional Profile of 100G of Cooked Black Peas
Consuming legumes regularly is a great way to improve dietary fiber and protein intake, and black peas are no exception. A 100-gram (approx. 3.5 oz) portion of cooked, boiled black peas provides a substantial amount of macronutrients and a wide array of micronutrients. The following table provides a detailed overview of the nutrients found in this portion size, based on USDA data.
Detailed Breakdown of Key Nutrients
| Nutrient | Value per 100g (Cooked) | % of Daily Value (DV) |
|---|---|---|
| Energy | 116 kcal | 6% |
| Protein | 7.73 g | 18% |
| Carbohydrates | 20.76 g | 7% |
| Dietary Fiber | 6.5 g | 26% |
| Fat | 0.53 g | 1% |
| Folate (B9) | 208 μg | 52% |
| Iron | 2.51 mg | 14% |
| Magnesium | 53 mg | 13% |
| Manganese | 0.475 mg | 21% |
| Phosphorus | 156 mg | 12% |
| Potassium | 278 mg | 9% |
| Zinc | 1.29 mg | 12% |
| Thiamin (B1) | 0.202 mg | 17% |
Exploring the Macro and Micronutrients
Macronutrients
- Protein: With nearly 8 grams of protein per 100g serving, black peas are an excellent plant-based protein source. This is particularly beneficial for vegetarians and vegans and helps build and repair muscle tissue, aiding in satiety.
- Fiber: The impressive 6.5 grams of dietary fiber is key for digestive health. This fiber is a mix of soluble and insoluble fiber. Soluble fiber helps lower cholesterol, while insoluble fiber supports regular bowel movements and prevents constipation. It also functions as a prebiotic, feeding beneficial gut bacteria.
- Complex Carbohydrates: The carbohydrate content of black peas comes from complex carbs, which take longer to digest compared to simple sugars. This provides sustained energy and helps regulate blood sugar levels, reducing the risk of sudden spikes.
Vitamins and Minerals
- Folate (B9): A standout nutrient, a single serving of black peas offers more than half the daily recommended intake of folate. Folate is vital for cell production and metabolism.
- Iron: Black peas provide a significant amount of iron, a crucial mineral for oxygen transport in the blood. This is especially important for those on plant-based diets, as iron can be harder to obtain.
- Magnesium and Potassium: These minerals are essential for regulating blood pressure and supporting heart health. Magnesium is involved in over 300 biochemical reactions in the body.
- Vitamin A: Black-eyed peas contain beta-carotene, which the body converts into Vitamin A. This vitamin is crucial for maintaining healthy vision and skin.
Health Benefits Supported by Research
Beyond their basic nutritional content, black peas offer several science-backed health benefits:
- Improved Digestion: The high fiber content promotes healthy digestion and regular bowel movements. This can be particularly helpful for constipation and fostering a healthy gut microbiome.
- Heart Health: Regular consumption of legumes, like black peas, can lower LDL ("bad") cholesterol levels and reduce the risk of cardiovascular disease. Their folate, potassium, and magnesium content further support heart function.
- Weight Management: The combination of protein and fiber increases satiety, making you feel fuller for longer. This can help reduce overall calorie intake and support weight control. Studies have shown that legume consumers have leaner waists and lower BMIs.
- Blood Sugar Regulation: The soluble fiber in black peas slows digestion, preventing rapid blood sugar spikes. This makes them a beneficial food choice for individuals managing diabetes.
Preparing for Maximum Nutrient Absorption
To ensure you get the most out of black peas, proper preparation is key. Soaking and cooking dried black peas can significantly reduce their content of phytic acid, an "antinutrient" that can inhibit mineral absorption. Soaking overnight and then boiling them thoroughly will make them easier to digest and boost the bioavailability of their minerals.
Conclusion
In summary, the nutritional value of 100g of black peas (cooked) is remarkably high, providing a wealth of protein, fiber, and essential micronutrients for a relatively low caloric cost. From bolstering digestive health and supporting heart function to aiding in weight management, this humble legume is a simple yet powerful addition to any balanced diet. Incorporating black peas into your meals is an excellent way to elevate your nutrient intake and support long-term health.
For more detailed nutritional information, consult the USDA's food database. Link to USDA database
