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Rice black-eyed pea pilaf Calories
Traditional rice pilaf with black-eyed peas providing moderate protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice black-eyed pea pilaf (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 50.6 g of carbs, 7.7 g of protein, 4.7 g of fat and 4.9 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Rice black-eyed pea pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
50.6g
· 18% DV
Protein
7.7g
· 15% DV
Fat
4.7g
· 6% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Rice black-eyed pea pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 50.6 g | 18% |
| Fiber | 4.9 g | 18% |
| Protein | 7.7 g | 15% |
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 Cup of Rice black-eyed pea pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 tablespoon (shredded) | 15 g | 23 kcal |
| 1 piece (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 120 g | 185 kcal |
| 1 cup (small) | 140 g | 216 kcal |
| 1 serving (medium) | 180 g | 277 kcal |
| 1 cup (large) | 240 g | 370 kcal |
| 1 serving (large) | 280 g | 431 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Rice black-eyed pea pilaf
How do you cook rice and black-eyed pea pilaf?
Cook the black-eyed peas until tender before adding them to the rice. Briefly sauté rinsed, drained rice in oil, stir in the cooked peas and hot water or stock, then cover and cook over low heat until the rice is tender. Let it rest before serving.
Can you make rice and black-eyed pea pilaf with canned black-eyed peas?
Yes, canned black-eyed peas work well in rice and black-eyed pea pilaf. Drain and rinse them, then stir them in near the end of cooking so they heat through without breaking apart. Taste before adding salt, since canned peas may already be salty.
What type of rice is best for rice and black-eyed pea pilaf?
Long-grain white rice is a reliable choice for rice and black-eyed pea pilaf because it tends to stay separate when cooked. Rinse it first to remove excess surface starch, and drain it well before sautéing. Brown rice can also work, but needs more cooking time and liquid.
Why does rice and black-eyed pea pilaf turn mushy?
Rice and black-eyed pea pilaf usually turns mushy when it has too much liquid, excess surface starch, or too much stirring. Rinse and drain the rice, measure the cooking liquid carefully, and avoid stirring once it is simmering. Cook the peas separately so they do not overcook with the rice.
Can you use brown rice in rice and black-eyed pea pilaf?
Yes, brown rice can be used in rice and black-eyed pea pilaf, but it takes longer to soften than white rice. Start the brown rice first and add already-cooked black-eyed peas later, or cook them separately and combine them before serving.
What goes well with rice and black-eyed pea pilaf?
Rice and black-eyed pea pilaf pairs well with a crisp salad, yogurt, or roasted vegetables. Grilled fish or chicken can make it a more substantial meal, while a squeeze of lemon or a tangy pickle adds contrast to the rice and peas.
Can rice and black-eyed pea pilaf be made ahead?
Yes, you can make rice and black-eyed pea pilaf ahead and refrigerate it promptly in a covered container. Reheat only the portion you plan to eat, adding a small splash of water if the rice has dried out. Do not leave cooked rice at room temperature for extended periods.
Can you freeze rice and black-eyed pea pilaf?
Yes, rice and black-eyed pea pilaf freezes well in meal-sized portions. Cool it promptly, pack it in airtight containers, and thaw it in the refrigerator before reheating until steaming hot. The rice may be slightly softer after thawing, so avoid freezing it more than once.
Are the black-eyed peas in rice and black-eyed pea pilaf cooked separately?
Usually, yes: dried black-eyed peas are cooked until tender before being combined with the rice, because they take longer to cook. Soaking them first can shorten their cooking time. If you use canned peas, add them near the end instead.
Does rice and black-eyed pea pilaf provide complete protein?
Rice and black-eyed pea pilaf combines grains and legumes, whose amino acid profiles complement each other. You do not need to eat them in the same mouthful for that complementarity; eating a varied diet across the day provides the range of protein building blocks your body needs.
Rice black-eyed pea pilaf Vitamins & Minerals
Vitamins
Folate
68.4µg · 17% DV
B1
0.13mg · 11% DV
B3
1.62mg · 10% DV
B5
0.5mg · 10% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Phosphorus
130mg · 19% DV
Selenium
10µg · 18% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
Rice black-eyed pea pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice black-eyed pea pilaf
To burn the 277 calories in 1 cup (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 Rice black-eyed pea pilaf?
Rice black-eyed pea pilaf combines rice with black-eyed peas, also called cowpeas, in a comforting one-pot dish. In Turkish-style versions, the rice may be sautéed before cooking, while the peas are cooked until tender; onion or tomato paste can add extra savouriness. Recipes vary between households.
It is usually served as part of lunch or dinner, alongside yoghurt, a crisp salad or pickles, and can work as a satisfying vegetarian centrepiece. The rice provides most of the carbohydrates, while the peas contribute plant protein and fibre; a 100 g portion has 4.3 g of protein. For a lighter version, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Rice black-eyed pea pilaf?
Nutrient density
Medium
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
Medium
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 Rice black-eyed pea pilaf 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 Rice black-eyed pea pilaf Contain Allergens?
No known major allergens
Which Diets Is Rice black-eyed pea pilaf Good For?
Vegan
✓ 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
Rice black-eyed pea pilaf Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.97g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.