1 serving (medium) of Black-eyed Pea Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 29.3 g of carbs, 7.8 g of protein, 3.3 g of fat and 7.7 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 is a Turkish home-style dish made with cooked dried black-eyed peas, often tossed with diced tomato, cucumber, red onion and parsley. Olive oil and lemon make a simple dressing; ingredients and seasoning vary from kitchen to kitchen. It is especially familiar in Aegean and Mediterranean-style cooking.

The peas are tender and hearty, while the fresh vegetables add crunch and brightness. Serve it chilled or at room temperature as a meze, a side dish, or part of a light lunch; letting it rest briefly helps the flavours mingle. With plant protein and fibre, it makes a satisfying meat-free option. For a lighter dressing, use olive oil sparingly and lean on lemon and fresh herbs.

Black-eyed Pea Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

19.5g

· 7% DV

Protein

5.2g

· 10% DV

Fat

2.2g

· 3% DV

Fiber

5.1g

· 18% DV

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

Calories come from: Carbs 66% · Protein 18% · Fat 16%

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Black-eyed Pea Salad Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

Vitamin K

14µg · 12% DV

0.13mg · 11% DV

Vitamin C

8mg · 9% DV

Minerals

Phosphorus

78mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

210mg · 6% DV

Copper

0mg · 0% DV

Manganese

0mg · 0% DV

How Nutritious Is Black-eyed Pea Salad?

Nutrient density

High

68/ 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

61/ 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 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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

0.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Black-eyed Pea Salad

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Foods Similar to Black-eyed Pea Salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

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127 kcal

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120 kcal

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Frequently Asked Questions About Black-eyed Pea Salad

How do you make Black-eyed Pea Salad?

Black-eyed Pea Salad is made by tossing cooked, cooled black-eyed peas with chopped tomatoes, cucumber, red onion, and parsley. Dress it with olive oil, lemon juice, and salt, then let the flavors mingle briefly before serving.

Can you use canned black-eyed peas in Black-eyed Pea Salad?

Yes, canned black-eyed peas work well in Black-eyed Pea Salad. Drain and rinse them first to remove excess canning liquid and salt, then fold them gently into the vegetables so the peas stay whole.

What dressing goes on Black-eyed Pea Salad?

A simple lemon-and-olive-oil dressing is a classic choice for Black-eyed Pea Salad. Add salt and black pepper, and, if you like a sharper taste, a little red-wine vinegar; dress the salad shortly before serving.

Do you need to soak black-eyed peas for Black-eyed Pea Salad?

Soaking dried black-eyed peas before cooking is optional, but it can help them cook more evenly. Rinse them, cook in fresh water until tender, and drain well; avoid cooking them until they break apart if you want a neat salad.

How do you keep Black-eyed Pea Salad from getting mushy?

To keep Black-eyed Pea Salad from getting mushy, cook the peas just until tender and drain them thoroughly. Let them cool before mixing, and add juicy vegetables such as tomatoes and cucumber close to serving time.

Can Black-eyed Pea Salad be made ahead?

Yes, you can cook the peas ahead for Black-eyed Pea Salad and refrigerate them until needed. For the freshest texture, keep the chopped vegetables and dressing separate, then combine everything shortly before serving.

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 a few days. The tomatoes and cucumber release liquid as the salad sits, so stir it before serving and discard it if it smells or looks spoiled.

What goes well with Black-eyed Pea Salad?

Black-eyed Pea Salad pairs well with grilled chicken, fish, or vegetables, and it can also be served with flatbread as a light meal. Its bright, lemony flavor works especially well alongside richer mains.

Can Black-eyed Pea Salad be served warm?

Yes, Black-eyed Pea Salad can be served warm, though it is usually served chilled or at room temperature. For a warm version, toss freshly cooked, drained peas with the dressing and add the fresh vegetables just before serving.

Is Black-eyed Pea Salad good for weight loss?

Black-eyed Pea Salad can fit into a weight-loss eating pattern because its peas provide protein and fiber that can help make a meal satisfying. The amount of oil and any additions such as cheese or bread affect the meal’s overall energy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026