1 serving (medium) of Black-eyed Pea Salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 26.3 g of carbs, 7.8 g of protein, 3.3 g of fat and 8 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

What is Black-eyed Pea Salad?

Black-eyed Pea Salad combines tender boiled black-eyed peas with fresh vegetables such as tomato, cucumber, red onion and parsley, often dressed simply with olive oil and lemon. It is a familiar Mediterranean-style way to turn a pantry legume into a bright, substantial salad.

The peas are creamy yet pleasantly firm, while the vegetables add crunch and freshness. Serve it chilled or at room temperature as a side, a light lunch with bread, or part of a mezze-style spread. It offers both protein and fibre, so it can be satisfying without feeling heavy. For a lighter version, keep the oil modest and add extra cucumber, tomato or herbs.

Black-eyed Pea Salad Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

5.2g

· 10% DV

Fat

2.2g

· 3% DV

Fiber

5.3g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 19% · Fat 18%

Black-eyed Pea Salad Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

0.12mg · 10% DV

Vitamin C

8mg · 9% DV

Vitamin K

7µg · 6% DV

Minerals

Iron

2mg · 11% DV

Phosphorus

70mg · 10% DV

Zinc

1mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Black-eyed Pea Salad?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

63/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Black-eyed Pea Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black-eyed Pea Salad

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black-eyed Pea Salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Black-eyed Pea Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black-eyed Pea Salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Black-eyed Pea Salad Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Black-eyed Pea Salad

🥗vs🥣

Black-eyed Pea Salad vs Green Lentils (Boiled)6 kcal fewer per 100 g

→🥗vs🌱

Black-eyed Pea Salad vs Edamame11 kcal fewer per 100 g

→🥗vs🫘

Black-eyed Pea Salad vs White Beans17 kcal fewer per 100 g

→🥗vs🍲

Black-eyed Pea Salad vs Bean Stew with Meat10 kcal fewer per 100 g

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Foods Similar to Black-eyed Pea Salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Black-eyed Pea Salad

How do you make black-eyed pea salad?

Cook black-eyed peas until tender but still holding their shape, then drain and cool them. Toss with diced tomato, cucumber, red onion, and parsley; dress with olive oil, lemon juice, and salt before serving.

Can you make black-eyed pea salad with canned peas?

Yes, canned black-eyed peas work well in black-eyed pea salad. Drain and rinse them thoroughly, then let them drain well before mixing with the vegetables and dressing; they are already cooked, so no additional boiling is needed.

Do dried black-eyed peas need soaking for black-eyed pea salad?

Soaking dried black-eyed peas before making black-eyed pea salad helps them cook more evenly and can shorten the cooking time. Discard the soaking water, rinse the peas, and cook them in fresh water until tender.

What dressing goes on black-eyed pea salad?

A simple olive-oil and lemon dressing is a classic choice for black-eyed pea salad. Salt and chopped herbs add flavor, while a splash of vinegar can bring extra tang; add the dressing after the peas have cooled.

Should black-eyed pea salad be served cold?

Black-eyed pea salad is usually served chilled or at room temperature, rather than hot. Cooling the cooked peas before combining them with cucumber and tomato helps keep the vegetables crisp and makes the salad refreshing.

What do you serve with black-eyed pea salad?

Black-eyed pea salad pairs well with grilled fish, chicken, or vegetables, and it can also be served with flatbread as part of a light meal. Its lemony, fresh flavor complements richer mains especially well.

How long does black-eyed pea salad last in the fridge?

Store black-eyed pea salad in a covered container in the refrigerator and eat it within about three days. If possible, keep the dressing separate until serving; discard the salad if it develops an off smell or slimy texture.

Can you freeze black-eyed pea salad?

Freezing fully assembled black-eyed pea salad is not recommended because cucumber and tomato turn watery and lose their texture after thawing. You can freeze cooked black-eyed peas on their own, then thaw and mix them with fresh vegetables.

Can you make black-eyed pea salad ahead of time?

Yes. Cook and cool the black-eyed peas ahead, then refrigerate them in a covered container. For the freshest texture, add the chopped cucumber, tomato, herbs, and dressing shortly before serving.

Is black-eyed pea salad healthy?

Yes, black-eyed pea salad can be a nourishing meal or side dish. Black-eyed peas provide protein and fiber, while vegetables add freshness; olive oil and lemon make a flavorful dressing without relying on a creamy sauce.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026