Nutrient Brief: Lucky Black Eyed Peas

Also known as cowpeas, black-eyed peas have become an integral part of many southerners’ New Year’s Day meals.  Supposedly, they bring prosperity in the upcoming year, these aptly named legumes bring more than just that to a well-balanced diet. 

As many vegetarians probably know, these little guys are a great source of protein (5 grams per cup), starchy carbohydrates (~30 grams), and fiber (8 grams per cup), but they also contain the following nutrients (all nutrition facts based on 1 cup of cooked black eyed peas):


Folate (209 mcg)—Consumption is especially important for pregnant women (pregnant women need 400 mcg per day) preventing neural tube defects, also has a role in regulation blood homocysteine levels (linked to cardiovascular disease).  .


Calcium (211 mg)—Plays a role in metabolic functions of the body, bone formation and maintenance, as well as a role in the contraction of muscles (adults need 1,000 mg per day).


Enjoy a bowl today!! (just make sure they are not cooked in pork fat…)

written by:

Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate