How Many Calories in Black-Eyed Peas? Nutrition Facts & Macros
100 grams of cooked black-eyed peas has 116 calories
Protein 7.7g · Carbs 20.8g · Fat 0.5g
Black-eyed peas have 116 calories per 100g — a protein-rich legume with a distinctive black spot on the cream-colored seed. Outstanding folate (208µg = 52% DV) — one of the highest among all foods. Good protein (7.7g), excellent fiber (6.5g), and very low fat (0.53g). Good iron (2.51mg) and magnesium (53mg). A staple in Southern US, West African, and Brazilian cooking. Traditionally eaten on New Year's Day for good luck.
485 kJ · per 100g · Water: 70.04 g
Calorie Calculator: Black-Eyed Peas
100 g Black-Eyed Peas contains 116 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (170g) | 197 kcal | 13.1g | 35.3g | 0.9g |
| ½ cup cooked (85g) | 99 kcal | 6.6g | 17.6g | 0.5g |
| 100 grams | 116 kcal | 7.7g | 20.8g | 0.5g |
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Black-Eyed Peas — Nutrition Facts
| Black-Eyed Peas | per 100g |
|---|---|
| Calories | 116 kcal |
| Protein | 7.73 g |
| Fat | 0.53 g |
| Carbs | 20.76 g |
| Fiber | 6.5 g |
| Sugar | 3.3 g |
| Sodium | 4 mg |
| Potassium | 278 mg |
| Magnesium | 53 mg |
| Phosphorus | 156 mg |
| Vitamin C | 0.4 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 208 mcg |
| Water | 70.04 g |
Source: USDA FoodData Central (FDC ID: 173759) · Data verified April 2026
Variations
Hoppin' John (with rice)
The classic Southern US dish — black-eyed peas cooked with rice, smoked pork (ham hock or bacon), onion, and spices. Traditionally served on New Year's Day with collard greens (for money) and cornbread (for gold). About 200-250 kcal per serving. The rice and beans together form a complete protein. A comfort food staple across the American South.
Akara (West African fritters)
Traditional West African/Brazilian street food — soaked black-eyed peas skinned, blended into a paste with onion and spices, then deep-fried into golden balls. Called akara in Nigeria, acarajé in Brazil. Crispy outside, fluffy inside. About 150-200 kcal per 2-3 fritters. In Brazil, often served with vatapá (shrimp sauce). One of the oldest African diaspora foods.
In salad (Texas caviar)
Texas caviar — a cold black-eyed pea salad with corn, bell peppers, tomatoes, jalapeños, cilantro, and a vinaigrette dressing. Served as a dip with tortilla chips or as a side salad. Light, refreshing, and high-protein. About 120-160 kcal per serving (mainly beans + vegetables, light dressing). Perfect summer picnic dish. Also works as a meal prep base.
Dietary Perspectives
For Weight Loss
Black-eyed peas are great for weight loss — 116 calories per 100g with 7.7g protein and 6.5g fiber for strong satiety. Nearly fat-free (0.53g). The protein-fiber combo keeps you full for hours. Use as a meat substitute in salads, bowls, or soups. Texas caviar (cold bean salad) is an excellent low-calorie, high-volume meal at ~120-160 kcal per serving.
For Athletic Performance
Good plant protein (7.7g per 100g) with outstanding folate (208µg = 52% DV) for red blood cell production — critical for oxygen-carrying capacity. Good iron (2.51mg) and magnesium (53mg) for muscle function. The 2.7:1 carb-to-protein ratio is near ideal for recovery. No soaking required makes them the fastest-cooking dried legume for meal prep.
For Keto
Black-eyed peas have 14.3g net carbs per 100g (20.8g minus 6.5g fiber) — too high for strict keto. A small 50g portion (~7g net carbs) could fit as a side dish. The outstanding folate makes small portions worth including for nutrient density. For keto, prefer edamame (3.5g net), black soybeans (2g net), or lupini beans (0g net).
Frequently Asked Questions
How many calories are in black-eyed peas?
100g of cooked black-eyed peas has 116 calories — 20.8g carbs (6.5g fiber = 14.3g net), 0.53g fat, 7.7g protein. One cup cooked (~170g) = 197 calories. Dried black-eyed peas are ~336 kcal per 100g before cooking.
Are black-eyed peas healthy?
Extremely — outstanding folate (208µg = 52% DV, one of the highest of any food), good protein (7.7g), excellent fiber (6.5g), iron (2.51mg), magnesium (53mg), and zinc (1.29mg). Nearly fat-free (0.53g). The folate is especially important for pregnant women and heart health.
What do black-eyed peas taste like?
Earthy, slightly nutty, with a creamy texture when cooked. Milder and less starchy than kidney beans or chickpeas. They absorb seasonings well. The texture is tender but holds its shape. Young/fresh black-eyed peas are sweeter and more delicate than dried.
Are black-eyed peas actually peas or beans?
Neither — they're cowpeas (Vigna unguiculata), a separate species from both garden peas (Pisum) and common beans (Phaseolus). Despite the name, they're more closely related to mung beans. The 'eye' is the hilum — where the bean was attached to the pod.
Why eat black-eyed peas on New Year's Day?
A Southern US tradition — eating black-eyed peas on January 1st brings good luck and prosperity. The dish Hoppin' John (black-eyed peas with rice, pork, and greens) is the classic preparation. The tradition may trace back to the Civil War or earlier African food customs brought by enslaved people.
How do you cook dried black-eyed peas?
Unlike most dried beans, black-eyed peas cook relatively fast and DON'T require soaking (though soaking reduces cooking time). Without soaking: 45-60 minutes simmering. With overnight soak: 20-30 minutes. They're done when tender but not mushy. Also available canned and frozen.
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