0.25 cup (medium) of Raw dried black-eyed peas (45 g) has 151 calories. That works out to 336 calories per 100 g. It contains 27 g of carbs, 10.6 g of protein, 0.6 g of fat and 4.8 g of fiber. Its 284.9 µg of Folate covers 71% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".

Raw dried black-eyed peas Nutrition Facts

Selected: 0.25 cup (medium) · 45 g

151

KCAL / 45G

Carbs

27g

· 10% DV

Protein

10.6g

· 21% DV

Fat

0.6g

· 1% DV

Fiber

4.8g

· 17% DV

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

Calories come from: Carbs 69% · Protein 27% · Fat 4%

Raw dried black-eyed peas nutrition facts table · 0.25 cup (medium) (45 g)

Nutrient	Amount	% DV
Calories	151 kcal
Total fat	0.6 g	1%
Saturated fat	0.15 g	1%
Trans fat	0 g
Sodium	2.25 mg	0%
Total carbohydrate	27 g	10%
Fiber	4.8 g	17%
Protein	10.6 g	21%

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 ¼ Cup of Raw dried black-eyed peas?

Serving	Amount	Calories
0.25 cup (medium)	45 g	151 kcal
1 tablespoon (medium)	12 g	40 kcal
2 tablespoon (double)	24 g	81 kcal
1 serving (medium)	45 g	151 kcal
½ cup (large)	90 g	302 kcal
1 serving (large)	90 g	302 kcal
100 g	100 g	336 kcal
1 cup (extra large)	180 g	605 kcal

Calculated from 336 calories per 100 g.

Frequently Asked Questions About Raw dried black-eyed peas

How do you cook raw dried black-eyed peas?

Sort and rinse the raw dried black-eyed peas, then soak them if you have time. Drain and discard the soaking water, cover the peas with fresh water, and simmer until tender. Season them near the end and use in soups, salads, or stews.

Do raw dried black-eyed peas need to be soaked before cooking?

No, soaking raw dried black-eyed peas is not essential, but it helps them cook more evenly and usually faster. If you skip soaking, rinse the peas and simmer them in fresh water until fully tender, checking that the pot does not boil dry.

Can you eat raw dried black-eyed peas?

No, raw dried black-eyed peas should not be eaten. Soaking alone does not make them ready to eat; cook them thoroughly until tender before serving. Undercooked legumes can be difficult to digest and may cause stomach discomfort.

Are black-eyed peas and cowpeas the same thing?

Yes, black-eyed peas are a type of cowpea. The familiar dark mark on each seed gives them their name; depending on the region, they may also be called blackeye beans or southern peas.

Why are my cooked black-eyed peas still hard?

Black-eyed peas may stay hard if they are old, the cooking water is very hard, or acidic ingredients such as tomatoes or vinegar were added too early. Cook them in plain water until tender, then add acidic ingredients and seasonings.

Can you cook raw dried black-eyed peas without soaking them overnight?

Yes, you can cook raw dried black-eyed peas without an overnight soak. Rinse and sort them, then simmer in plenty of fresh water until tender; expect the cooking to take longer than it would for soaked peas.

How should you store raw dried black-eyed peas?

Keep raw dried black-eyed peas in a tightly sealed container in a cool, dry, dark cupboard. Protect them from moisture and pests, and check for insects, mold, or a musty smell before cooking.

Can cooked black-eyed peas be frozen?

Yes, cooked black-eyed peas freeze well. Cool them promptly, portion them into airtight freezer-safe containers, and include a little cooking liquid to help prevent drying. Thaw in the refrigerator or add them directly to a hot dish.

Why do you discard the soaking water from black-eyed peas?

Discarding the soaking water removes some of the compounds that can contribute to gas and lets you start cooking with fresh water. Rinse the soaked black-eyed peas before cooking; soaking can help, but it does not prevent digestive discomfort for everyone.

What is the difference between dried and canned black-eyed peas?

Dried black-eyed peas need sorting and cooking, while canned black-eyed peas are already cooked and ready to use after draining or rinsing. Dried peas give you more control over their firmness and seasoning; canned ones are more convenient for a quick meal.

Raw dried black-eyed peas Vitamins & Minerals

Vitamins

Folate

284.85µg · 71% DV

0.38mg · 32% DV

0.45mg · 9% DV

Biotin

2.7µg · 9% DV

Minerals

Copper

0.38mg · 42% DV

Manganese

0.69mg · 30% DV

Phosphorus

191mg · 27% DV

Iron

3.74mg · 21% DV

Potassium ⭐

500mg · 15% DV

Sodium

2.25mg · 0% DV

How to Burn Off Raw dried black-eyed peas

To burn the 151 calories in 0.25 cup (medium) (45 g):

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Raw dried black-eyed peas?

Raw dried black-eyed peas are the mature, dried seeds of a cowpea variety, named for the dark mark on each pale bean. “Raw” means they have not been cooked; they need soaking and thorough cooking before eating. Cowpeas have African roots and are now staples in many cuisines, from West Africa and the American South to dishes across the Mediterranean and Asia.

Once cooked, they turn tender with a mild, earthy flavour and a slightly creamy texture. Use them in stews, soups, salads or seasoned side dishes, with tomatoes, herbs or spices. They provide plant protein and fibre, while being naturally low in fat. Soaking them ahead can shorten cooking time; cook a larger batch and refrigerate or freeze portions for quick meals.

How Nutritious Is Raw dried black-eyed peas?

Nutrient density

High

72/ 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

66/ 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.

Is Raw dried 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 Raw dried black-eyed peas 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 Raw dried 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

Raw dried black-eyed peas Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Raw dried black-eyed peas Calories

Quick answer

Raw dried black-eyed peas Nutrition Facts

Raw dried black-eyed peas nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 0.25 cup (medium) (45 g)

How Many Calories in ¼ Cup of Raw dried black-eyed peas?

Frequently Asked Questions About Raw dried black-eyed peas

How do you cook raw dried black-eyed peas?

Do raw dried black-eyed peas need to be soaked before cooking?

Can you eat raw dried black-eyed peas?

Are black-eyed peas and cowpeas the same thing?

Why are my cooked black-eyed peas still hard?

Can you cook raw dried black-eyed peas without soaking them overnight?

How should you store raw dried black-eyed peas?

Can cooked black-eyed peas be frozen?

Why do you discard the soaking water from black-eyed peas?

What is the difference between dried and canned black-eyed peas?

Raw dried black-eyed peas Vitamins & Minerals

How to Burn Off Raw dried black-eyed peas

What is Raw dried black-eyed peas?

How Nutritious Is Raw dried black-eyed peas?

Nutrient density

Satiety score

Is Raw dried black-eyed peas Processed?

Does Raw dried black-eyed peas Contain Allergens?

Which Diets Is Raw dried black-eyed peas Good For?

Raw dried black-eyed peas Fat Profile

Compare Raw dried black-eyed peas

Foods Similar to Raw dried black-eyed peas

Have another question about Raw dried black-eyed peas?

Raw dried black-eyed peas nutrition facts table · 0.25 cup (medium) (45 g)