Food guide

Black-Eyed Peas

Quick-cooking cowpeas central to West African, Indian and Southern US cooking.

Plant-BasedProtein-RichFibre-Rich

Black-Eyed Peas, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of black-eyed peas, cooked for fair comparison. Typical serving: 100 g cooked — 116 kcal per 100 g serving.

Nutrition information for Black-Eyed Peas
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	116 kcal	116 kcal	100 kcal
Protein	7.7 g	7.7 g	6.6 g
Carbohydrate	21 g	21 g	18.1 g
Fat	0.5 g	0.5 g	0.4 g
Fibre	6.5 g	6.5 g	5.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of black-eyed peas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Black-Eyed Peas
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.4 mg	0.4 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.03 mg	0.03 mg	<1%
Vitamin K	5 µg	5 µg	4%
Thiamin	0.19 mg	0.19 mg	16%
Riboflavin	0.056 mg	0.056 mg	4%
Niacin	0.89 mg	0.89 mg	6%
Vitamin B6	0.048 mg	0.048 mg	3%
Folate	65 µg	65 µg	16%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.6 mg	0.6 mg	12%
Choline	32.8 mg	32.8 mg	6%
Minerals
Calcium	14 mg	14 mg	1%
Iron	1.3 mg	1.3 mg	7%
Magnesium	36 mg	36 mg	9%
Phosphorus	99 mg	99 mg	8%
Potassium	362 mg	362 mg	8%
Sodium	2 mg	2 mg	<1%
Zinc	1 mg	1 mg	9%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.18 mg	0.18 mg	20%
Manganese	0.4 mg	0.4 mg	17%

Source: USDA FoodData Central — Peas, split, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat black-eyed peas?

No soaking required, unlike most dried beans.
High folate and iron.

How to include it

Stew with tomatoes, onion and greens.
Toss cooked and cooled into salads.

Things to consider

Tinned versions with added pork change the nutrition considerably.
Can cause wind if you rarely eat pulses.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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