Black-eyed peas, also called cowpeas, are legumes, along with other peas, beans and lentils. They provide a variety of essential nutrients. Some ways to enjoy boiled black-eyed peas include in soups, side dishes or salads. Dried legumes can lead to stomach upset, so be sure your black-eyed peas are thoroughly boiled before eating them.
Calories and Macronutrients
A cup of boiled black-eyed peas has 198 calories, 1 g fat and less than 0.5 g saturated fat. Black-eyed peas have 35 g total carbohydrates, including less than 6 g of natural sugars. Legumes are cholesterol-free sources of protein, and a cup of boiled black-eyed peas supplies 13 g protein, or 26 percent of the daily value. Boiling your black-eyed peas in water will make them lower in calories, saturated fat and cholesterol than if you prepare them with fatty ingredients such as lard or bacon.
Sodium
Black-eyed peas are naturally low in sodium, with only 7 mg per cup. Healthy adults should have no more than 2,300 mg sodium per day to maintain a normal blood pressure, and the limit for individuals with high blood pressure is 1,500 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Boiled black-eyed peas with added salt have about 410 mg sodium per cup, and your peas can be even higher in sodium if you make soup with a salty broth or bouillon for the base.
Other Vitamins and Minerals
A cup of boiled black-eyed peas provides 475 mg potassium to help you meet recommendations to get at least 4,700 mg per day for healthy blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Black-eyed peas have 356 mcg folate, or 89 percent of the daily value. Folate lowers your risk for heart disease, and adequate intake is essential for pregnant women for preventing neural tube birth defects. Black-eyed peas are good sources of iron, zinc and magnesium.
Dietary Fiber
Legumes are excellent sources of dietary fiber. Each cup of boiled black-eyed peas supplies 11 g fiber, compared with the recommendation to get at least 25 to 38 mg per day. A high-fiber diet lowers your cholesterol levels, reduces your risk of developing diabetes and promotes bowel health, according to the Mayo Clinic. Fruits, vegetables, whole grains and nuts are also sources of fiber. Be sure to increase your fiber intake only gradually to prevent side effects such as bloating or cramping.
References
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