Black Eyed Pea Nutrition And Calories

Black Eyed Pea built its reputation on home-style comfort food, and each Southern classic has a distinct nutritional profile. When you look at the Black Eyed Pea Nutrition and Calories data, you will see that this chain offers more than just fried fare. You can find balanced options if you know what to order.

This guide breaks down the real numbers for popular menu items. We will look at entrees, sides, and even desserts. You will learn how to make smarter choices for your next visit.

The restaurant chain serves generous portions. That means the calorie counts can be higher than you expect. But you have control over your meal. You can swap sides or split an entree.

Let us start with the main dishes. These are the meals that fill you up. They also drive most of your daily calorie intake.

Chicken Fried Steak With Cream Gravy

This is a classic Southern plate. It is also one of the highest calorie options on the menu.

Calories: 890
Total Fat: 52g
Saturated Fat: 18g
Sodium: 1,540mg
Carbohydrates: 58g
Protein: 38g

This meal does not include sides. You need to add those yourself. The gravy adds a lot of fat and sodium. If you order this, skip the extra butter on your bread.

Grilled Chicken Breast

This is a lighter option. It still gives you a good amount of protein.

Calories: 420
Total Fat: 14g
Saturated Fat: 3g
Sodium: 1,180mg
Carbohydrates: 2g
Protein: 68g

You can make this meal even better. Ask for the sauce on the side. That way you control how much you use. The chicken itself is lean and filling.

Country Fried Steak

Do not confuse this with the chicken fried version. The country fried steak is a bit lighter but still rich.

Calories: 780
Total Fat: 46g
Saturated Fat: 15g
Sodium: 1,620mg
Carbohydrates: 52g
Protein: 34g

The sodium is the biggest concern here. If you have high blood pressure, this might not be your best choice. Consider splitting this with a friend.

Fried Shrimp Platter

Seafood sounds healthy, but frying changes everything. The shrimp platter is moderate in calories but high in carbs.

Calories: 720
Total Fat: 32g
Saturated Fat: 6g
Sodium: 1,890mg
Carbohydrates: 74g
Protein: 31g

The cocktail sauce adds sugar. The fries add more carbs. You can ask for extra veggies instead of the fries.

Side Dish Options And Their Impact

Sides can make or break your meal. A healthy entree can become unhealthy with the wrong sides. Here are the common options.

Black Eyed Peas

Yes, the restaurant is named after this food. The peas themselves are nutritious.

Calories: 180
Total Fat: 2g
Saturated Fat: 0g
Sodium: 480mg
Carbohydrates: 31g
Fiber: 7g
Protein: 11g

These are a great source of fiber. They keep you full for a long time. The sodium is moderate. This is one of the best sides on the menu.

Mashed Potatoes With Gravy

This side is creamy and comforting. It is also heavy on calories.

Calories: 250
Total Fat: 12g
Saturated Fat: 5g
Sodium: 620mg
Carbohydrates: 32g
Protein: 4g

You can ask for the gravy on the side. That saves you about 50 calories. You can also ask for plain mashed potatoes without gravy.

Seasoned Vegetables

This is the lightest side option. It is a mix of seasonal veggies.

Calories: 90
Total Fat: 4g
Saturated Fat: 1g
Sodium: 380mg
Carbohydrates: 12g
Fiber: 3g
Protein: 2g

This is your best bet for a low calorie side. It adds color to your plate. It also adds important vitamins.

Fried Okra

Okra is healthy, but frying it removes the benefits. This side is crunchy and salty.

Calories: 310
Total Fat: 18g
Saturated Fat: 3g
Sodium: 890mg
Carbohydrates: 34g
Protein: 4g

One serving of fried okra has as much fat as a candy bar. It is tasty, but it is not a daily food. Save this for a treat.

Salads And Lighter Choices

Black Eyed Pea does offer salads. But you need to be careful with the toppings and dressings.

Crispy Chicken Salad

This salad sounds healthy. The fried chicken on top changes the numbers.

Calories: 640
Total Fat: 36g
Saturated Fat: 9g
Sodium: 1,420mg
Carbohydrates: 38g
Protein: 42g

The dressing adds another 150-200 calories. You can ask for grilled chicken instead. That saves about 150 calories. You can also get the dressing on the side.

Grilled Chicken Salad

This is the better salad choice. It is lighter and still filling.

Calories: 480
Total Fat: 22g
Saturated Fat: 6g
Sodium: 1,180mg
Carbohydrates: 22g
Protein: 48g

Use a light vinaigrette dressing. That keeps the calories down. Skip the croutons if you want to save even more.

Desserts And Drinks

Desserts at this restaurant are large. They are meant to be shared. Drinks also add hidden calories.

Pecan Pie

This is a Southern favorite. It is also a calorie bomb.

Calories: 510
Total Fat: 26g
Saturated Fat: 8g
Sodium: 380mg
Carbohydrates: 66g
Sugar: 42g

One slice has more sugar than a candy bar. Share this with two or three people. That makes it a reasonable treat.

Sweet Tea

Sweet tea is a staple in the South. It is also full of sugar.

Calories: 180 per 16 oz
Sugar: 45g

You can ask for unsweetened tea. You can also use a sugar substitute. That saves you 180 calories per glass.

Tips For A Healthier Meal

You can enjoy Black Eyed Pea without ruining your diet. Here are some practical steps.

Start with a broth-based soup instead of fried appetizers. The vegetable soup has about 120 calories per cup.
Choose grilled proteins over fried ones. Grilled chicken saves you about 200 calories.
Ask for sauces and gravies on the side. This gives you control over portions.
Swap fried sides for steamed vegetables or black eyed peas. This saves 200-300 calories.
Split your entree with a friend. The portions are large enough for two.
Drink water or unsweetened tea instead of soda or sweet tea.
Skip the bread basket or limit yourself to one piece.
Order a side salad instead of a full entree salad. This reduces calories significantly.

These small changes add up. You can save 500-700 calories per meal. That is significant if you eat out often.

Comparing Menu Items By Calories

Here is a quick reference guide. Use this when you are deciding what to order.

Menu Item	Calories
Grilled Chicken Breast	420
Seasoned Vegetables	90
Black Eyed Peas	180
Country Fried Steak	780
Chicken Fried Steak	890
Fried Shrimp Platter	720
Crispy Chicken Salad	640
Grilled Chicken Salad	480
Pecan Pie	510

Keep this list handy. It helps you make a quick decision. You can also look up the full nutrition guide on their website.

Frequently Asked Questions

Are Black Eyed Peas At The Restaurant Healthy?

Yes, they are one of the healthier sides. A serving has 180 calories and 7 grams of fiber. They are a good source of plant protein. The sodium is moderate at 480mg.

What Is The Lowest Calorie Meal At Black Eyed Pea?

The grilled chicken breast with seasoned vegetables is the lightest combo. That comes to about 510 calories total. You can make it even lighter by skipping the bread.

How Many Calories Are In The Chicken Fried Steak?

The chicken fried steak with cream gravy has 890 calories. This does not include sides. With mashed potatoes and gravy, the total goes over 1,100 calories.

Does The Restaurant Offer Nutritional Information Online?

Yes, they provide a full nutrition guide on their website. You can also ask for a printed copy at the restaurant. The staff is usually happy to help.

Can I Eat At Black Eyed Pea On A Low Carb Diet?

You can, but you need to make adjustments. Order the grilled chicken with extra vegetables. Skip the bread and the mashed potatoes. That keeps carbs under 20 grams.

Final Thoughts On Portion Control

The biggest issue at Black Eyed Pea is portion size. The restaurant serves generous plates. You do not have to finish everything on your plate.

Ask for a to-go box when you order. Put half of your meal in the box before you start eating. This helps you control your portions automatically. You also get a second meal for tomorrow.

Another trick is to order from the appetizer menu. The fried pickles or wings can be a full meal. They are smaller than the entrees. This naturally reduces your calorie intake.

You can also order a cup of soup and a side salad. This combo is around 300 calories. It is filling and light. It is a good option if you are not very hungry.

Remember that condiments add up. Ketchup has about 20 calories per tablespoon. Ranch dressing has 130 calories per serving. Butter on bread adds 100 calories. These small extras can add 300-400 calories to your meal.

Be mindful of the free bread basket. It is easy to eat two or three pieces before your meal arrives. Each piece of cornbread has about 200 calories. That is 400-600 calories before your main course.

You can ask the server to skip the bread basket. Or you can ask them to take it away after one piece. This is a simple way to save calories.

The Black Eyed Pea Nutrition and Calories data shows that you have options. You can eat a satisfying meal for under 600 calories. You just need to make smart choices.

Choose grilled over fried. Pick vegetables over potatoes. Use sauces sparingly. And watch your drink choices. These simple rules will keep your meal balanced.

Eating out does not have to derail your health goals. With a little planning, you can enjoy Southern comfort food. You just need to be intentional about what you order.

Next time you visit, try the grilled chicken with black eyed peas. Add a side salad with light dressing. Skip the dessert or share it. You will leave feeling full and satisfied. And you will not regret the calories.

One last tip. Check the nutrition guide before you go. Decide what you will order ahead of time. This removes the temptation to make impulse choices. You can stick to your plan and enjoy your meal.

So go ahead and enjoy your favorite Southern spot. Just make it work for your body. The numbers are clear. You can have flavor and nutrition in the same meal. It just takes a little knowledge and planning.