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Boiled Black-Eyed Peas Calories
Plant-based protein and fiber, low fat, contains iron and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Black-Eyed Peas (170 g) has 216 calories. That works out to 127 calories per 100 g. It contains 39.9 g of carbs, 13.6 g of protein, 0.9 g of fat and 11.2 g of fiber. Its 355.3 µg of Folate covers 89% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Boiled Black-Eyed Peas Nutrition Facts
Selected: 1 cup (medium) · 170 g
216
KCAL / 170G
Carbs
39.9g
· 15% DV
Protein
13.6g
· 27% DV
Fat
0.9g
· 1% DV
Fiber
11.2g
· 40% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 24% · Fat 4%
Boiled Black-Eyed Peas nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 39.9 g | 15% |
| Fiber | 11.2 g | 40% |
| Protein | 13.6 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled Black-Eyed Peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 216 kcal |
| 1 tablespoon (mini) | 15 g | 19 kcal |
| 1 piece (small) | 50 g | 64 kcal |
| ½ cup (small) | 85 g | 108 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (medium) | 120 g | 152 kcal |
| 1 bottle (large) | 250 g | 318 kcal |
| 1.5 cup (large) | 255 g | 324 kcal |
| 2 cup (extra large) | 340 g | 432 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Boiled Black-Eyed Peas
How do you cook boiled black-eyed peas from scratch?
To make boiled black-eyed peas, rinse dried peas, cover them with fresh water, and simmer until tender. Soaking them first can shorten cooking time. Drain them for salads, or keep some cooking liquid if you plan to use them in soup.
Do boiled black-eyed peas need to be soaked first?
No, dried black-eyed peas do not have to be soaked before boiling, but soaking can help them cook more quickly and evenly. If you soak them, discard the soaking water and rinse the peas before cooking in fresh water.
How do you cook black-eyed peas in a pressure cooker?
Cook rinsed black-eyed peas in a pressure cooker with enough water to cover them, following your cooker’s instructions. Soaked peas generally cook faster than unsoaked ones, so check tenderness before adding acidic ingredients such as tomatoes or vinegar.
Why are my boiled black-eyed peas still hard?
Boiled black-eyed peas may stay hard if they are old, have been stored for a long time, or were cooked with acidic ingredients. Keep simmering them in fresh water until tender, and add tomatoes, vinegar, or lemon only after they soften.
How do you keep boiled black-eyed peas from turning mushy?
To keep boiled black-eyed peas intact, simmer them gently and start checking for tenderness before they become very soft. Drain them promptly when done, then handle them gently, especially if you are mixing them into a salad.
What should you season boiled black-eyed peas with?
Boiled black-eyed peas pair well with salt, black pepper, onion, garlic, herbs, and a little acid such as lemon or vinegar. For a Southern-style serving, season them with smoked meat or spices; for a lighter salad, use olive oil and fresh herbs.
What can you make with boiled black-eyed peas?
Boiled black-eyed peas work in salads, soups, stews, grain bowls, and fritters. For a quick meal, toss them with chopped vegetables, herbs, and a sharp dressing, or stir them into a simmering vegetable stew near the end of cooking.
How long do boiled black-eyed peas last in the fridge?
Boiled black-eyed peas keep for several days in the refrigerator when cooled promptly and stored in a covered container. Do not leave them sitting at room temperature for a long time, and discard them if they develop an off smell or slimy texture.
Can you freeze boiled black-eyed peas?
Yes, boiled black-eyed peas freeze well. Cool them completely, portion them into airtight freezer containers, and leave a little room for expansion if storing them with cooking liquid. Thaw them in the refrigerator or add them directly to a hot dish.
Do boiled black-eyed peas cause gas?
They can cause gas or bloating in some people because legumes contain carbohydrates that gut bacteria ferment. Soaking dried black-eyed peas, discarding the soaking water, and cooking them thoroughly may make them easier to tolerate.
Boiled Black-Eyed Peas Vitamins & Minerals
Vitamins
Folate
355.3µg · 89% DV
B1
0.37mg · 31% DV
B5
0.85mg · 17% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.51mg · 57% DV
Manganese
0.85mg · 37% DV
Phosphorus
204mg · 29% DV
Iron
3.74mg · 21% DV
Potassium ⭐
473mg · 14% DV
Sodium
8.5mg · 0% DV
Boiled Black-Eyed Peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Black-Eyed Peas
To burn the 216 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled Black-Eyed Peas?
Creamy beans with a dark spot at the centre, boiled black-eyed peas are cooked cowpeas, a staple with deep roots in West Africa and a long history in many cuisines. They turn tender and slightly floury while holding their shape, with soft skins and a mild, earthy taste.
They’re served in many ways: as a simple side or stew ingredient in West African cooking, and in the Southern United States often alongside rice, greens or cornbread. Chilled, they also work well in a salad with herbs and a sharp dressing. They provide plant-based protein and fibre, with 8 g of protein per 100 g. Add plenty of vegetables and keep the dressing light for an easy, balanced plate.
How Nutritious Is Boiled Black-Eyed Peas?
Nutrient density
High
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
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.
Is Boiled Black-Eyed Peas 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 Boiled Black-Eyed Peas Contain Allergens?
No known major allergens
Which Diets Is Boiled Black-Eyed Peas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Black-Eyed Peas Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.