1 cup (medium) of Black-eyed Pea Salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 25.5 g of carbs, 8.3 g of protein, 3.3 g of fat and 8.1 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Black-eyed Pea Salad Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17g

· 6% DV

Protein

5.5g

· 11% DV

Fat

2.2g

· 3% DV

Fiber

5.4g

· 19% DV

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

Calories come from: Carbs 62% · Protein 20% · Fat 18%

Black-eyed Pea Salad Vitamins & Minerals

Vitamins

Folate

55µg · 14% DV

0.11mg · 9% DV

Vitamin C

7mg · 8% DV

Vitamin K

9µg · 8% DV

Minerals

Iron

2mg · 11% DV

Phosphorus

80mg · 11% DV

Zinc

1mg · 9% DV

Sodium

180mg · 8% DV

How Nutritious Is Black-eyed Pea Salad?

Nutrient density

High

70/ 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

64/ 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

0.5g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

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

→

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

Can black-eyed pea salad be made a day ahead?

Yes. Making it a day ahead allows the onion, herbs and seasoning to develop, but add delicate leafy herbs just before serving to keep them fresh.

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

Store it in an airtight container in the refrigerator for about 3 to 4 days. If it contains mayonnaise, yogurt, or very delicate fresh herbs, keep it well chilled and use it sooner.

Can black-eyed pea salad be frozen?

It can be frozen, but the peas may become softer and raw vegetables can turn watery after thawing. Freeze cooked peas separately when possible, then assemble the salad with fresh ingredients.

How can I cook black-eyed peas without them falling apart in salad?

Cook them at a gentle simmer rather than a hard boil, and stop as soon as they are tender. Drain and cool them fully before mixing so the peas hold their shape.

Why can black-eyed pea salad cause gas?

Legumes contain fermentable carbohydrates that can produce gas in some people. Soaking dried peas, discarding the soaking water, and increasing portions gradually may improve tolerance.

When should I add lemon juice to black-eyed pea salad?

Add lemon juice and olive oil once the peas have cooled or are only slightly warm for a balanced flavour. If the salad will sit for several hours, adding some lemon closer to serving keeps its taste brighter.

What goes well with black-eyed pea salad?

It pairs well with whole-grain bread, bulgur, vegetable soup, or grilled vegetables. Lemon, parsley, and bell peppers provide vitamin C, which can support absorption of the peas’ plant-based iron.

Can black-eyed pea salad replace meat in a meal?

Black-eyed peas provide plant protein, but they do not have exactly the same nutrient profile as meat. Pairing them with grains, nuts, or, for non-vegans, eggs, yogurt, fish, or poultry can make the meal more varied and satisfying.

Is black-eyed pea salad better before or after a workout?

Its fibre may feel heavy if eaten immediately before exercise, so many people prefer it a few hours beforehand. After training, it can be part of a balanced meal that includes carbohydrate and protein.

Is canned black-eyed pea salad unhealthy?

No. Canned black-eyed peas are a convenient, nutritious option; drain and rinse them to reduce sodium, and choose products without unnecessary added sugar or sauces.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026