Health Benefits of Black-Eyed Peas – Nutritional Facts and Benefits of Cowpeas

Health Benefits of Black-Eyed Peas

This is based on the health benefits and nutritional facts about consuming Black-Eyed Peas or Beans.

Black-eyed peas beans are common legumes that are cultivated throughout the globe. These black-eyed peas are also known as Cowpeas. These black-eyed peas are pale in color and have a large black or red spot that looks like an eye.

In spite of their name, black-eyed peas are not actually peas, however, they are from the family of beans. These black-eyed peas consist of a robust and savory taste and are considered as one of the staple food for traditional Southern and Indian Cuisine. These contain lots of health benefits to the body and are super nutritious for those who are following a weight loss diet.

Read this article until the bottom and learn the health benefits and nutritional facts about the black-eyed peas to your body.

Nutritional Value of Black Eyed Peas or Beans:

Black-eyed peas or beans are known for their dense nutrition facts and packed with high amounts of proteins and Fiber in each serving. The cowpeas or black-eyed peas are also a rich source of other essential micronutrients like Copper, Folate, Iron, and Thiamine.

One cup or 170 grams of cooked black-eyed peas or beans contained these following nutrients such as 194 of Calories, 0.9 grams of fat, 35 grams of Carbs, 11 grams of Fiber, 88 percent of daily value of Folate, 13 grams of Protein, 50 percent of daily value of Copper, 23 percent of daily of Iron, 21 percent of Phosphorus & Magnesium, 28 percent of Thiamine, 20 percent of Zinc, 10 percent of Potassium, 10 percent of Vitamin B6, and 10 percent of Riboflavin.

Moreover, to the nutrients mentioned above, these black-eyed beans are rich in other essential nutrients like polyphenols. Polyphenols are the compounds that act as an antioxidant and help in preventing damages to body cells and fight against diseases.

Potential Health Benefits of Consuming Black-Eyed Peas 

There are numerous health benefits of consuming black-eyed peas or beans. They give the body essential nutrients that have lasting effects on health. Here are the three primary and most curiously searched benefits of eating black-eyed beans are:

Weight Loss: As black-eyed beans rich in proteins and soluble fibers, including them in your weight loss diet plans can reduce the weight and maintain the healthy and lean body.

Protein is known for slowing down the level of ghrelin hormone that is responsible for increasing the stimulation of hunger.

Whereas the soluble Fiber forms the gel type consistency that moves through the digestive tract and keeps one feel full during the meals.

According to a researched study on 1,475 people, it is found that those who eat black-eyed beans regularly for two months had lower the 23% of belly fat, 22% of obesity as compared to those who don’t consume. 

Improve Digestive Health: Black-eyed beans are a rich source of soluble Fiber, which is an essential nutrient when it comes to improved digestion health.

Studies show that increasing the consumption of soluble fiber black-eyed beans can help improve the regularity and increase the frequency of stool to those who face the issues constipation.

These soluble Fiber in black-eyed beans and other plant-based foods also act as a prebiotic that stimulate the growth of essential bacteria in the gut and help to foster the healthy microbiome in the stomach.

These bacterias are not only helpful in digestive health but also show the signs in reducing inflammation, enhance the immune system, and decrease the cholesterol levels in the body.

Enhance The Heart Health: Black-Eyed beans are also crucial for maintaining heart health. Consuming the black-eyed peas as part of your daily balanced diet is an effective way to keep the heart healthy and make it strong. Thus black-eyed beans are crucial for heart health and decrease the risk of several chronic heart disease factors.

In a study, it is found that regular consumption of legumes or beans is linked to lower levels of total and LDL, bad types of cholesterol, both are responsible for increasing the risk of heart disease.

Continuous intake of legumes has also linked to lower the signs of inflammation that may also help in reducing the risk of chronic heart diseases.


We hope these nutrition facts helps you get the better ideas about health benefits of consuming Black-Eyed Peas.

Thus, we can say that Black-eyed beans are highly rich in nutritious value and associated with lots of impressive benefits to health.

They may help in reducing weight loss, maintain heart health, and improve the digestive system.

These can also be made in versatile dishes that are delicious and easy to eat and incorporate many health benefits.

Read More: Healthy Evening Snack Ideas That One Can Consume Without Worrying About Calories

Sources: Healthline