Calories in Lobia (Black-Eyed Peas): Nutrition, Portions, and Diet Tips
Calories in Lobia (Black-Eyed Peas): Nutrition, Portions, and Diet Tips
Lobia (Black-Eyed Peas) has 116.0 kcal per 100 g when it is cooked and boiled without salt. One serving, which is 1 cup cooked (about 165 g), provides 191.4 kcal. These figures cover the beans on their own, before any oil, ghee, or masala is added to the pot.
Lobia is a familiar food in Pakistani homes. It turns up as a boiled chaat with onion and lemon, as a tomato based curry served with roti, and as a warm salad in winter. The bean itself is consistent wherever it comes from, and the numbers stay in a moderate range: 116.0 kcal per 100 g, with 7.7 g protein, 20.8 g carbohydrate, and 0.5 g fat. That protein and carbohydrate mix, with very little fat on its own, is a large part of why a bowl of lobia feels satisfying.
Nutrition Facts for Lobia (Black-Eyed Peas)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Lobia, per 100 g | 116.0 | 7.7 | 20.8 | 0.5 |
| Lobia, per 1 cup cooked (about 165 g) | 191.4 | 12.7 | 34.3 | 0.8 |
The table gives you both ways of tracking this food. If you weigh what you eat, use the per 100 g line, which is 116.0 kcal with protein 7.7 g, carbohydrate 20.8 g, and fat 0.5 g. If you serve with a cup in the kitchen, the serving line matches better: 191.4 kcal with protein 12.7 g, carbohydrate 34.3 g, and fat 0.8 g.
Lobia (Black-Eyed Peas) Portions in Pakistani Kitchens
The serving used on this page is 1 cup cooked (about 165 g), and that cup holds 191.4 kcal. This is the amount you get from a level cup of boiled beans, drained. Many household katoris are deeper than a level cup, so a "one katori" serving can easily run larger without looking like much on the plate.
A practical approach is to weigh 165 g of cooked lobia once, tip it into the bowl or katori you normally use, and memorise the look of it. After that, the cup becomes a reliable visual guide. Keep in mind that a curry version carries the calories of whatever you cooked it in, while a simple boiled version with lemon, onion, and chaat masala stays close to the plain figure. If lobia is a side dish beside rice or two rotis, the plate total rises because those items bring their own calories, so the bean is only one part of the meal you are counting.
Lobia (Black-Eyed Peas) Compared With Other Foods
Among the common beans on a Pakistani plate, lobia sits at the lighter end. Rajma (Kidney Beans) has 127.0 kcal per 100 g, and 1 cup cooked (about 177 g) gives 224.8 kcal. Boiled Chana (Chickpeas) is the densest of the three at 164.0 kcal per 100 g, and 1 cup cooked (about 164 g) gives 269.0 kcal. Lobia, at 116.0 kcal per 100 g and 191.4 kcal per 1 cup cooked (about 165 g), comes in below both of them, which may matter if you are building a lighter lunch.
Is Lobia (Black-Eyed Peas) Good for Weight Loss?
Lobia can fit a calorie controlled diet, because the food itself is moderate in calories and gives you 7.7 g protein per 100 g, or 12.7 g protein per 1 cup cooked (about 165 g), for 191.4 kcal. The deciding factor is the portion and the way you cook it, not any special property of the bean. A modest scoop with salad supports your daily plan; a large bowl cooked with plenty of oil, eaten with extra rice and a soft drink, can push the day well past your target. Beans are not a shortcut. They are one useful option that, sized correctly, helps you hold your calorie budget while still eating food you enjoy.
How to Eat Lobia (Black-Eyed Peas) Wisely
- Measure one portion first. Learn what 1 cup cooked (about 165 g) and 191.4 kcal look like in your own dishes, then estimate honestly.
- Keep the cooking fat visible to yourself. The plain bean has fat 0.5 g per 100 g and fat 0.8 g per serving, so most extra fat in a lobia dish comes from the oil or ghee you add.
- Build the plate around balance. Pair lobia with a roti and a salad, or with a small portion of rice, and count every item so the meal stays inside your daily calories.
- Keep boiled lobia ready in the fridge for quick chaat or a side dish, so a filling option is easier to reach than fried snacks.
Who Should Be Careful
If you have diabetes, are pregnant, or live with a kidney or heart condition, ask a qualified doctor before changing how much lobia or any other legume you eat. Beans are nutritious, but your individual plan may need adjustments for portions, cooking method, or medication timing, and only your doctor can advise on that.
FAQ
How many calories are in Lobia (Black-Eyed Peas) per 100 g? Cooked and boiled without salt, lobia has 116.0 kcal per 100 g. That same 100 g gives protein 7.7 g, carbohydrate 20.8 g, and fat 0.5 g, so the food is moderate in calories and low in fat on its own.
How many calories are in one serving of Lobia (Black-Eyed Peas)? The serving used on this page is 1 cup cooked (about 165 g), which provides 191.4 kcal. In that serving you also get protein 12.7 g, carbohydrate 34.3 g, and fat 0.8 g, before any oil or masala is added.
Is Lobia (Black-Eyed Peas) good for weight loss? It can be part of a calorie controlled diet, since one serving is 191.4 kcal and gives useful protein. The outcome depends on portion size and the rest of your day, so weigh your serving, cook with measured oil, and keep your total intake consistent.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly alongside our all products range. You can also browse more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact us with questions.
Data source: USDA FoodData Central, Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, fdcId 173759. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.