Black-Eyed PeaLegume
346
kcal / 100g
121
kcal / 1 RACC
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 345.5703kcal | — |
| Protein | 21.225g | 42% |
| Total lipid (fat) | 2.419g | 3% |
| Carbohydrate, by difference | 61.836g | 22% |
| Sodium, Na | 3.458mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Diet Compatibility
- VeganYes
Yes — Black-Eyed Pea is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Black-Eyed Pea is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Black-Eyed Pea is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Black-Eyed Pea is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Black-Eyed Pea is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Black-Eyed Pea is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Black-Eyed Pea is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Black-Eyed Pea is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Black-Eyed Pea is not keto-friendly (61.84 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Black-Eyed Pea is not low-carb (61.84 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Black-Eyed Pea is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Black-Eyed Pea is high in protein (21.225 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Black-Eyed Pea is low-fat (2.419 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Black-Eyed Pea is not low-calorie (345.5703 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Cooked black-eyed peas contain 20.8g carbohydrate per 100g, per USDA FoodData Central. That's a meaningful chunk of a typical 20-50g/day ketogenic-diet carb allowance in a single serving. [6]
A cup (~171g) of cooked black-eyed peas has about 33.5g carbohydrate — close to, or all of, a typical 20-50g/day keto allowance in one serving. [7]
A study of legume-allergic pediatric patients found cowpea (black-eyed pea) proteins showed substantial IgE cross-reactivity with pea and peanut proteins called vicilins. Most patients were sensitized to cowpea, even though it isn't a labeled major allergen. [8]
Health Benefits
Dried, boiled black-eyed peas have a mean glycemic index of 43, based on 4 studies — in the low-GI range. A half-cup (~85g) serving carries a glycemic load of about 7, also considered low. [1]
A randomized crossover trial tested black-eyed pea, pinto bean, and navy bean consumption in insulin-sensitive adults. Neither low nor high doses significantly changed glucose or insulin response to a high-glycemic meal — but the high-dose black-eyed pea treatment did increase satiety. [2]
A review of 26 studies found regular legume intake linked to lower cardiovascular disease and coronary heart disease risk — but not lower stroke risk. [3]
Peer-reviewed food-chemistry research confirms cowpea seeds contain trypsin inhibitors and lectins (haemagglutinins), natural antinutrients also found in many other dried legumes. Levels vary by cultivar, which is part of why dried beans need thorough cooking rather than eating raw. [4]
Storage & Buying Tips
Cooked or opened canned black-eyed peas keep for about 5 days in the refrigerator, in a covered non-metal container. Cooked black-eyed peas can be frozen for up to about 6 months at best quality. [5]
Frequently Asked Questions
Can you eat black-eyed peas raw?
No — black-eyed peas need to be cooked, not eaten straight from the bag.
Dried seeds contain natural antinutrients, including trypsin inhibitors and lectins, confirmed by peer-reviewed cowpea research. Government guidance for dry pulses generally recommends soaking roughly 6-12 hours, then boiling at least 30 minutes to break these down.
Immature green pods have fewer of these compounds and get eaten as a vegetable in some cuisines. Nothing in the sources reviewed describes eating the raw, dried seed as an established safe practice, though. [9]
Are black-eyed peas safe to eat during pregnancy?
Nothing in the sources reviewed points to a pregnancy-specific problem with black-eyed peas, as long as they're properly cooked.
If anything, one consumer health source flags them as helpful in pregnancy — a half-cup provides roughly 44% of the Daily Value for folate, which lowers neural-tube-defect risk. The same food-safety rule as always applies: fully cooked, never raw or undercooked, given the lectin concerns tied to dry legumes generally. [9]
Do black-eyed peas cause gas and bloating?
For some people, yes. Black-eyed peas contain raffinose, a sugar human enzymes can't break down well, so gut bacteria ferment it instead — and that fermentation produces gas.
Soaking and cooking dried black-eyed peas thoroughly cuts their raffinose content, which can ease this effect. [3]
Do black-eyed peas need to be soaked before boiling?
USDA guidance suggests soaking dried black-eyed peas first — either a long soak (4-12 hours) or a quick-soak method (a 2-minute boil, then an hour covered off heat).
That said, black-eyed peas are more forgiving than most dried beans. A consumer nutrition source notes a shorter 1-2 hour soak is often enough to meaningfully cut cooking time, skipping the full overnight step. [10]
Why are black-eyed peas traditionally eaten on New Year's Day?
There's no single agreed-upon origin — historians point to at least two different stories.
The Smithsonian's National Museum of African American History and Culture traces the custom to Watch Night — December 31, 1862, when African Americans awaited the Emancipation Proclamation. Hoppin' John, black-eyed peas and rice rooted in West African foodways, became part of that meal.
A separate, widely circulated account (via History.com) says Union troops raided Confederate food stores during the Civil War and left black-eyed peas behind, considering them unfit to eat. People survived that winter partly by eating them anyway.
Historians don't single out either story as the definitive answer. [11]
Do black-eyed peas lose nutritional value when canned?
Yes, canning does make a measurable difference. A peer-reviewed comparison of home-cooked dried beans versus canned beans, including black-eyed peas, found the home-cooked version came out ahead on protein, fiber, iron, potassium, and magnesium — while carrying less sodium.
Draining and rinsing canned beans helps close that gap, but the study found it doesn't fully erase it. [12]
Found in these products
None of the products in our database currently contain Black-Eyed Pea.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Blackeye pea, dry” (Foundation, fdcId 2644284), updated 2026-08-27.
Research reviewed 2026-08-27.
- THE PULSE OF THE MEDITERRANEAN DIET – Glycemic Index
- Pinto bean, navy bean, and black-eyed pea consumption do not significantly lower the glycemic response to a high glycemic index treatment in normoglycemic adults (2007-08-31)
- Healthline Media — Black-Eyed Peas: Nutrition, Benefits, and Uses (2024-01-08)
- Protease inhibitors and lectins in cowpea (2003-10-13)
- Black-Eyed Peas | Food Hero | Magazine
- Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt - Nutrients - SR Legacy | USDA FoodData Central
- Black-eyed peas: FAQ, Nutrition Facts, & Macros - Strongr Fastr
- Chentouh et al., Pediatric Allergy and Immunology (2022-11-30)
- Lectins in food: undercooked beans pose health risk, says EFSA (2026-01-28)
- BlackEyedPeas_Dry Household Food Fact Sheet
- National Museum of African American History and Culture — The Historical Legacy of Watch Night (2025-12-30)
- Comparison of Nutrient Density and Nutrient-to-Cost Between Cooked and Canned Beans (2011-04-26)