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Black-Eyed Peas with Yogurt Sauce Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-Eyed Peas with Yogurt Sauce (180 g) has 221 calories. That works out to 123 calories per 100 g. It contains 31 g of carbs, 11 g of protein, 6.3 g of fat and 9.4 g of fiber. Its 176.4 µg of Folate covers 44% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Black-Eyed Peas with Yogurt Sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
221
KCAL / 180G
Carbs
31g
· 11% DV
Protein
11g
· 22% DV
Fat
6.3g
· 8% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 20% · Fat 25%
Black-Eyed Peas with Yogurt Sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 9.4 g | 34% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Black-Eyed Peas with Yogurt Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 221 kcal |
| 1 tablespoon (small) | 20 g | 25 kcal |
| 100 g | 100 g | 123 kcal |
| 1 cup (small) | 120 g | 148 kcal |
| 1 cup (large) | 240 g | 295 kcal |
| 1 serving (large) | 250 g | 308 kcal |
| 1 serving (extra large) | 320 g | 394 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Black-Eyed Peas with Yogurt Sauce
How do you make black-eyed peas with yogurt sauce?
Black-eyed peas with yogurt sauce are made by mixing cooked, cooled peas with seasoned yogurt. Boil dried or fresh peas until tender, drain them well, then fold them into yogurt mixed with garlic, if desired. Finish with herbs or a little olive oil.
Are black-eyed peas with yogurt sauce served hot or cold?
Black-eyed peas with yogurt sauce are usually served cold or at room temperature, often as a side or mezze-style dish. Let the cooked peas cool before adding the yogurt, then chill the mixture until serving.
Can you make black-eyed peas with yogurt sauce using canned peas?
Yes, canned black-eyed peas work well in black-eyed peas with yogurt sauce. Drain and rinse them, then pat or drain them thoroughly before mixing with the yogurt so their liquid does not thin the sauce.
Do dried black-eyed peas need soaking for black-eyed peas with yogurt sauce?
Soaking dried peas is helpful when making black-eyed peas with yogurt sauce because it can shorten cooking time and help them cook evenly. Discard the soaking water, simmer the peas in fresh water until tender, and drain them well.
Why is my black-eyed peas with yogurt sauce watery?
Black-eyed peas with yogurt sauce can turn watery if the peas are under-drained or mixed into the yogurt while hot. Cool the peas completely and let excess cooking liquid drain off before combining them with the sauce.
What kind of yogurt is best for black-eyed peas with yogurt sauce?
Thick plain yogurt works best for black-eyed peas with yogurt sauce because it clings to the peas instead of pooling at the bottom. Greek-style yogurt is a convenient option; loosen it with a small splash of water only if needed.
Can you prepare black-eyed peas with yogurt sauce ahead of time?
Yes, black-eyed peas with yogurt sauce can be prepared ahead and refrigerated in a covered container. For the freshest texture, keep the peas and yogurt sauce separate until a few hours before serving, or stir the mixture before serving.
What goes well with black-eyed peas with yogurt sauce?
Black-eyed peas with yogurt sauce pair well with grilled meats, roasted vegetables, flatbread, or a fresh salad. They also fit into a spread of dips and small plates, where the cool yogurt sauce balances richer dishes.
Can you use fresh black-eyed peas in black-eyed peas with yogurt sauce?
Yes, fresh black-eyed peas can be used in black-eyed peas with yogurt sauce. Simmer them until tender, then drain and cool them before adding the yogurt; fresh peas generally do not need the soaking used for dried ones.
How long do leftovers of black-eyed peas with yogurt sauce keep?
Leftover black-eyed peas with yogurt sauce keep refrigerated in a covered container for about three to four days. Return them to the fridge promptly after serving, and discard them if they have been left at room temperature for more than two hours.
Black-Eyed Peas with Yogurt Sauce Vitamins & Minerals
Vitamins
Folate
176.4µg · 44% DV
B1
0.22mg · 18% DV
B2
0.18mg · 14% DV
B6
0.2mg · 12% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.76mg · 33% DV
Phosphorus
214mg · 31% DV
Magnesium
76mg · 18% DV
Potassium ⭐
511mg · 15% DV
Sodium
297mg · 13% DV
Black-Eyed Peas with Yogurt Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black-Eyed Peas with Yogurt Sauce
To burn the 221 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black-Eyed Peas with Yogurt Sauce?
Black-Eyed Peas with Yogurt Sauce is a Turkish-style dish of tender cooked black-eyed peas served with yogurt, either spooned over the beans or mixed through them. The yogurt may be plain or seasoned with garlic, depending on the cook.
The peas have a mild, earthy flavor and soft, substantial bite, balanced by the cool tang of the yogurt. In Turkey, the dish is often served chilled or at room temperature as a meze or side, especially alongside a home-cooked meal. It provides fiber and plant protein, with 5.2 g of fiber per 100 g. For a lighter plate, use a modest amount of yogurt and pair it with grilled vegetables or fresh herbs.
How Nutritious Is Black-Eyed Peas with Yogurt Sauce?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black-Eyed Peas with Yogurt Sauce Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black-Eyed Peas with Yogurt Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Black-Eyed Peas with Yogurt Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black-Eyed Peas with Yogurt Sauce Fat Profile
SATURATED
1.17g
MONOUNSATURATED
3.02g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.