Black-Eyed Peas: Calories, Nutrition Facts, and Health Benefits (2026)

Black-eyed peas contain 200 calories per 1 cup cooked (172 g), providing 13.3 g of protein and 11.2 g of fiber. They are notable for their low glycemic index of about 33 and contain 358 mcg of folate, making them a nutritious choice.

This page explores the nutritional profile of black-eyed peas, including their calorie count, macronutrient breakdown, and health benefits. Additionally, it examines their impact on blood sugar and how they compare to other legumes.

Black-Eyed Peas Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information on the nutrient composition of black-eyed peas per 1 cup cooked.

Values are for 1 cup cooked (172 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	200	116	10%
Protein	13.3 g	7.7 g	27%
Carbohydrates	35.8 g	20.8 g	13%
Fiber	11.2 g	6.5 g	40%
Sugar	5.7 g	3.3 g	-
Fat	0.9 g	0.5 g	1%
Vitamin C	0.7 mg	0.4 mg	1%
Potassium	478 mg	278 mg	10%
Iron	4.32 mg	2.51 mg	24%
Folate	358 mcg	208 mcg	89%

About 70% of black-eyed peas calories come from carbohydrates, 26% from protein and 4% from fat.

Black-Eyed Peas by Health Goal

This section outlines how black-eyed peas rate against common dietary goals, highlighting their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	200 calories per serving with 11.2 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Provides 0.7 mg vitamin C (1% DV)
Digestion	Excellent	11.2 g fiber per serving supports regularity
Heart health	Excellent	Potassium (478 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (13.3 g) than most plant foods

Black-Eyed Peas and Blood Sugar

Glycemic index: 33. Glycemic load: 8 per serving.

Black-Eyed Peas has a glycemic index of about 33 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Black-Eyed Peas Compares to Other Legumes

The comparison table below illustrates how black-eyed peas stack up against other legumes in terms of nutritional value.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Black-Eyed Peas	116	7.7	6.5	20.8
Pinto Beans	143	9.0	9.0	26.2
Chickpeas	164	8.9	7.6	27.4
Lentils	116	9.0	7.9	20.1

Black-Eyed Peas Myths, Checked

Black-eyed peas are a true pea , Misleading. They are a type of cowpea (a bean), not a garden pea.

Black-eyed peas have little nutritional value , False. A cup is high in folate and fiber.

How to Track Black-Eyed Peas

Legumes roughly double or triple in weight as they cook, so a cup of cooked black-eyed peas is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log black-eyed peas accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of black-eyed peas?

One cup of cooked black-eyed peas contains 200 calories, making it a moderate-calorie food option that can fit into a balanced diet.

Is black-eyed peas good for weight loss?

Black-eyed peas can be beneficial for weight loss due to their high fiber content of 11.2 g per cup, which promotes satiety and may help control appetite.

Can people with diabetes eat black-eyed peas?

With a glycemic index of about 33, black-eyed peas are suitable for people with diabetes, as they have a low impact on blood sugar levels.

How much folate is in black-eyed peas?

Black-eyed peas provide 358 mcg of folate per cup, which is important for DNA synthesis and overall cellular function.

Is black-eyed peas high in sugar?

Black-eyed peas contain 5.7 g of sugar per cup, which is relatively low compared to many other foods, making them a good option for those monitoring sugar intake.

Are black-eyed peas a bean or a pea?

Black-eyed peas are classified as legumes, specifically a type of pulse, rather than a true pea, which distinguishes them in culinary and nutritional contexts.

Key Takeaways

• Black-eyed peas offer 200 calories per cup cooked.
• They provide 13.3 g of protein and 11.2 g of fiber.
• The glycemic index of black-eyed peas is approximately 33.
• Each serving contains 358 mcg of folate.
• They have a low sugar content of 5.7 g per cup.
• Black-eyed peas are classified as legumes, not true peas.