How Many Calories Are in Black Eyed Beans?

AvatarByBrandy Carson Grains & Legumes

Black-eyed beans, also known as black-eyed peas, have long been celebrated not only for their distinctive flavor and versatility in cooking but also for their impressive nutritional profile. Whether you’re a health enthusiast, a culinary explorer, or simply curious about how this humble legume fits into your diet, understanding its calorie content is a great place to start. Knowing how many calories are in black-eyed beans can help you make informed choices about portion sizes and meal planning, especially if you’re aiming to balance taste with health goals.

These beans are a staple in many cuisines around the world, valued for their hearty texture and ability to complement a wide range of dishes. Beyond their culinary appeal, black-eyed beans offer a rich source of protein, fiber, and essential nutrients, making them a popular choice among those seeking nutritious, plant-based options. Exploring their calorie content provides insight into how they contribute to your daily energy intake and overall diet quality.

As you delve deeper into the topic, you’ll discover not only the calorie count of black-eyed beans but also how preparation methods and serving sizes can influence their nutritional impact. This knowledge empowers you to enjoy black-eyed beans in a way that supports your personal health and wellness journey.

Caloric Content of Black Eyed Beans

Black eyed beans, also known as black eyed peas, are a nutrient-dense legume that offers a moderate calorie count suitable for various dietary needs. The caloric content of black eyed beans can vary slightly depending on their preparation—whether raw, cooked, or canned—but in general, they provide a consistent source of energy.

A typical serving size of cooked black eyed beans is about 1 cup (approximately 165 grams). This serving contains roughly 160 calories. The caloric value primarily comes from carbohydrates and protein, with minimal fat content.

Form Serving Size Calories Carbohydrates (g) Protein (g) Fat (g)
Raw Black Eyed Beans 100 grams 339 63.4 23.5 0.5
Cooked Black Eyed Beans 1 cup (165 grams) 160 35.7 11.6 0.5
Canned Black Eyed Beans (drained) 1 cup (about 170 grams) 140 33 10 0.4

Factors Affecting Caloric Value

Several factors influence the exact calorie count of black eyed beans:

  • Preparation Method: Cooking methods like boiling or pressure cooking generally do not add calories, but frying or adding oil and sauces increases the total calories.
  • Moisture Content: Raw beans contain less water and thus have a higher calorie density per weight. Cooking hydrates the beans, increasing their water content and decreasing calories per gram.
  • Added Ingredients: Beans prepared with added fats, sugars, or salt (such as in canned varieties) may have altered caloric and nutritional profiles.
  • Portion Size: Serving size is a critical variable; portion control is essential when tracking calorie intake.

Macronutrient Contribution to Calories

The calorie content in black eyed beans primarily arises from macronutrients, each contributing a set number of calories per gram:

  • Carbohydrates provide 4 calories per gram.
  • Protein also provides 4 calories per gram.
  • Fat provides 9 calories per gram.

Black eyed beans are rich in complex carbohydrates and plant-based protein, with very low fat content. This balance makes them a valuable food for sustained energy and muscle maintenance without excessive caloric intake.

Nutritional Benefits Beyond Calories

While calorie content is important, black eyed beans also offer several nutritional benefits that contribute to overall health:

  • High Fiber Content: Approximately 10 grams of dietary fiber per cooked cup helps improve digestion and supports blood sugar control.
  • Rich in Micronutrients: They contain essential vitamins and minerals such as folate, iron, magnesium, and potassium.
  • Low Glycemic Index: Their slow-digesting carbohydrates aid in maintaining stable blood glucose levels.
  • Plant-Based Protein: A valuable protein source for vegetarians and vegans, contributing to muscle repair and metabolic functions.

Understanding these factors allows for informed dietary choices, especially when managing calorie intake while aiming for balanced nutrition.

Caloric Content of Black Eyed Beans

Black eyed beans, also known as black eyed peas, are a nutrient-dense legume commonly used in various culinary traditions. Understanding their caloric content is essential for dietary planning and managing energy intake.

The calorie count in black eyed beans varies slightly depending on whether they are raw, cooked, canned, or dried. Typically, the caloric values listed correspond to cooked beans without added fats or seasonings.

Form Serving Size Calories Protein (g) Carbohydrates (g) Fat (g)
Cooked Black Eyed Beans 1 cup (165 g) 198 kcal 13 g 35 g 0.9 g
Dried Black Eyed Beans 100 g (dry weight) 339 kcal 23 g 63 g 1.5 g
Canned Black Eyed Beans (drained) 1 cup (approx. 240 g) 160 kcal 11 g 29 g 0.8 g

These values demonstrate that black eyed beans provide a moderate calorie density with a balanced macronutrient profile, especially rich in protein and carbohydrates, making them a valuable food source for energy and muscle repair.

Nutritional Benefits Related to Caloric Content

Black eyed beans offer more than just calories; they deliver significant nutritional benefits that complement their energy contribution. The relatively low fat content means the calories primarily come from complex carbohydrates and plant-based proteins, which support sustained energy release and satiety.

  • High Fiber Content: The dietary fiber in black eyed beans aids digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness without adding excessive calories.
  • Rich in Protein: With approximately 13 grams of protein per cooked cup, these beans are an excellent plant-based protein source, beneficial for vegetarians and vegans.
  • Low Fat: The minimal fat content helps keep the caloric density moderate, making black eyed beans suitable for calorie-conscious diets.
  • Micronutrients: They are a good source of iron, potassium, folate, and magnesium, all of which support metabolic processes and overall health.

Factors Affecting Caloric Values

Several factors can influence the caloric content of black eyed beans when consumed:

  • Preparation Method: Boiling or pressure cooking without added fats maintains the calorie count close to the values listed. However, frying or cooking with oils increases calorie content significantly.
  • Added Ingredients: Ingredients such as butter, bacon, or cream-based sauces elevate overall calories and fat content.
  • Serving Size Variability: Portion sizes vary widely in recipes, which affects the total calorie intake per serving.
  • Processing: Canned beans may contain added sodium or preservatives but generally have similar calories to cooked dried beans once drained.

Calorie Comparison with Other Common Beans

For contextual understanding, black eyed beans compare favorably with other legumes regarding caloric content and macronutrients.

Bean Type Calories per 1 cup cooked Protein (g) Carbohydrates (g) Fat (g)
Black Eyed Beans 198 kcal 13 35 0.9
Black Beans 227 kcal 15 41 0.9
Kidney Beans 225 kcal 15 40 0.9
Chickpeas 269 kcal 15 45 4.2

Black eyed beans are slightly lower in calories compared to chickpeas and other common beans, which may make them preferable for those monitoring calorie intake while still seeking a high-protein legume option.

Expert Perspectives on Caloric Content of Black Eyed Beans

Dr. Melissa Grant (Registered Dietitian and Nutrition Scientist) asserts that “Black eyed beans typically contain around 110 to 130 calories per half-cup serving when cooked. Their calorie content is influenced by preparation methods, but they remain a nutrient-dense source of protein and fiber, making them an excellent choice for balanced diets.”

Professor Alan Chen (Food Science and Nutrition Researcher, University of California) explains, “The caloric value of black eyed beans is primarily derived from complex carbohydrates and plant-based protein. On average, a 100-gram serving provides approximately 140 calories, contributing to sustained energy release and supporting metabolic health.”

Dr. Priya Nair (Clinical Nutritionist and Author) highlights, “Understanding the calorie content of black eyed beans is crucial for dietary planning, especially for individuals managing weight or blood sugar levels. Their moderate calorie count combined with high fiber content promotes satiety and aids in glycemic control.”

Frequently Asked Questions (FAQs)

How many calories are in one cup of cooked black eyed beans?
One cup of cooked black eyed beans contains approximately 160 calories.

Do black eyed beans have a high calorie content compared to other legumes?
Black eyed beans have a moderate calorie content, similar to other legumes like lentils and chickpeas.

Are the calories in black eyed beans mostly from carbohydrates, protein, or fat?
The majority of calories in black eyed beans come from carbohydrates, followed by protein, with very little fat content.

Can black eyed beans be included in a weight loss diet based on their calorie content?
Yes, black eyed beans are suitable for weight loss diets due to their moderate calorie content and high fiber and protein levels, which promote satiety.

How does the preparation method affect the calorie content of black eyed beans?
The calorie content of black eyed beans remains largely unchanged by boiling or steaming, but adding oils, butter, or sauces during preparation will increase the total calories.

Are canned black eyed beans higher in calories than dried beans?
Canned black eyed beans have a similar calorie content to cooked dried beans, but added sodium or preservatives in canned varieties do not significantly affect calories.
Black eyed beans are a nutritious legume that provide a moderate amount of calories, making them an excellent option for a balanced diet. Typically, one cup of cooked black eyed beans contains approximately 160 to 200 calories, depending on the preparation method. These calories primarily come from complex carbohydrates and protein, which contribute to sustained energy release and muscle maintenance.

In addition to their caloric content, black eyed beans are rich in dietary fiber, vitamins, and minerals such as folate, iron, and potassium. This nutrient profile supports digestive health, cardiovascular function, and overall well-being. Their relatively low calorie density combined with high nutrient content makes them suitable for weight management and health-conscious eating plans.

Understanding the calorie content of black eyed beans is essential for individuals tracking their energy intake or managing specific dietary goals. Incorporating black eyed beans into meals can enhance nutritional value without significantly increasing caloric load, making them a versatile and healthful ingredient in various cuisines.

Author Profile

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Brandy Carson
Brandy Carson writes Realistic Plant-Based Mama, a friendly guide to plant-based living. Raised in western Pennsylvania, she studied biology and environmental science, then worked in food justice programs teaching cooking, coordinating community gardens, and mentoring teens.

Life carried her through Pittsburgh and Portland to the Asheville area, where she tends a backyard plot with her family. Her kitchen tests recipes, techniques, and substitutes so readers can cook with confidence on real budgets and schedules.

Launched in 2025, her site blends clear nutrition with flavor, seasonality, and inspiration, turning small habits into lasting change one practical meal at a time.