Calories in Black Eyed Peas: Nutrition Facts & Serving Sizes
Per 1 cup cooked (165g)
Per 100g
Source: Web research, March 2026.
Black eyed peas are a cooked legume that contains 116 calories per 100g. One cup cooked (165g) delivers 191 calories, 12.7g of protein, 34.3g of carbs, and 10.7g of fiber. The folate content is exceptional at 208mcg per 100g, covering about 52% of the daily value. Iron comes in at 2.5mg per 100g and magnesium at 53mg per 100g. With only 0.5g of fat per 100g and zero cholesterol, black eyed peas are among the leanest protein sources in the legume family. They are a staple in Southern cooking and African cuisines and work well in soups, stews, and rice dishes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (165g) | 191.4 | 12.7g | 34.3g | 0.8g | 10.7g |
| 100g | 116 | 7.7g | 20.8g | 0.5g | 6.5g |
Track Black Eyed Peas in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 | 6% |
| Protein | 7.7g | 15% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 20.8g | 8% |
| Dietary Fiber | 6.5g | 23% |
| Sugars | 3.3g | 7% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 24mg | 2% |
| Iron | 2.5mg | 14% |
| Potassium | 278mg | 6% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 53mg | 13% |
| Phosphorus | 156mg | 12% |
| Zinc | 1.3mg | 12% |
| Selenium | 2.5mcg | 5% |
| Folate | 208mcg | 52% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Black Eyed Peas
Black eyed peas are a nutrient-dense legume with an excellent fiber and protein balance. The 6.5g of fiber per 100g (10.7g per cup cooked) supports gut health, slows carbohydrate absorption for more stable blood sugar, and keeps you full longer after eating. This makes them a smart addition to a calorie-controlled eating plan.
Folate (208mcg per 100g) is one of the standout nutrients. It supports DNA repair, red blood cell formation, and cellular recovery after strenuous exercise. For anyone training hard, adequate folate intake supports the body's ability to repair and rebuild tissue.
Iron (2.5mg per 100g) contributes to oxygen transport and energy levels, while magnesium (53mg per 100g) supports muscle function, sleep, and over 300 enzymatic reactions in the body. Potassium (278mg per 100g) helps maintain electrolyte balance during training.
Black eyed peas are low in fat and calories relative to their bulk, making them a high-volume food that adds significant substance to any meal. They are affordable, widely available (fresh, dried, or canned), and easy to incorporate into rice dishes, stews, or salads.
Dietary Considerations
Black eyed peas are vegan, vegetarian, and gluten-free. They are not suitable for strict ketogenic diets given the 20.8g of carbs per 100g. They contain no cholesterol and are very low in fat (0.5g per 100g), making them appropriate for low-fat diets. Black eyed peas are paleo-debated (some versions of paleo exclude legumes). Canned black eyed peas may contain added sodium; rinsing them before eating helps reduce this. They are an excellent option for high-fiber, plant-based, or weight-loss eating plans.
Daily Intake (100g)
100g of black eyed peas provides 6% of a 2,000-calorie diet.
Track Your Intake
See how black eyed peas fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in black eyed peas?
Black eyed peas have 116 calories per 100g (cooked). A 1-cup cooked serving (165g) contains about 191 calories.
Are black eyed peas good for weight loss?
Yes. Black eyed peas are moderate in calories and very high in fiber (6.5g per 100g) and protein (7.7g per 100g), both of which promote satiety. They add significant volume to meals without excessive calories.
How much protein in black eyed peas?
Black eyed peas contain 7.7g of protein per 100g cooked. A 1-cup cooked serving (165g) provides 12.7g of protein.
Are black eyed peas high in folate?
Yes. Black eyed peas contain 208mcg of folate per 100g, which is about 52% of the daily recommended value. They are one of the better plant-based folate sources.
Are black eyed peas keto-friendly?
No. Black eyed peas contain 20.8g of carbohydrates per 100g, which is too high for standard ketogenic diets.
What is the difference between black eyed peas and black beans?
Black eyed peas are smaller, cream-colored with a black spot, and have a slightly earthy, mild flavor. Black beans are smaller, fully black, and have a denser texture. Nutritionally, black beans have more protein and fiber per 100g dry, while black eyed peas are typically compared cooked and have a lower calorie count per serving.
Track Black Eyed Peas in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.