Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Immature cowpeas, commonly known as black-eyed peas, are small, creamy-white legumes with a distinctive black spot. When cooked, they offer a tender, slightly starchy texture with a mild, earthy, and subtly nutty flavor. Nutritionally, they are a standout source of dietary fiber, providing 5 grams per 100g serving.
💚 Why it's loved
People love them for their creamy, comforting texture and ability to absorb the flavors of spices, smoked meats, or savory broths. They are a beloved staple in soul food, Southern U.S. cuisine, and many African and Asian dishes, symbolizing good luck and prosperity.
⚠️ Watch-outs & how to enjoy it better
Their high fiber and carbohydrate content can cause digestive discomfort or gas in some individuals. For those monitoring blood sugar, the 20g of carbs per 100g can cause a spike if eaten alone. To mitigate this, pair them with a source of protein or healthy fat (like a poached egg or a drizzle of olive oil) and practice portion control.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Good plant-based protein source with over 3g per 100g.
- Naturally low in fat, with less than 0.5g per serving.
- Provides complex carbohydrates for sustained energy.
- Contains essential minerals like folate and manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the Southern United States, eating black-eyed peas on New Year's Day is a tradition believed to bring good luck and prosperity for the coming year, often served alongside collard greens (for money) and cornbread (for gold).
Full nutrition (scales with serving)
| Water | 75.5 g |
| Energy | 97.0 kcal |
| Energy | 405 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 0.38 g |
| Ash | 0.65 g |
| Carbohydrate, by difference | 20.3 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 128 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 52.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 418 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.57 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 127 ug |
| Folic acid | 0.00 ug |
| Folate, food | 127 ug |
| Folate, DFE | 127 ug |
| Choline, total | 32.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 475 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 791 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 26.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.17 g |
| Leucine | 0.23 g |
| Lysine | 0.21 g |
| Methionine | 0.04 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.13 g |
| Valine | 0.18 g |
| Arginine | 0.22 g |
| Histidine | 0.10 g |
FAQ
Are canned black-eyed peas as nutritious as dried?
Canned black-eyed peas retain most of their nutrients but are often higher in sodium. Rinsing them thoroughly under water can reduce sodium content by up to 40%.
Do I need to soak dried black-eyed peas?
Unlike many dried beans, black-eyed peas have a thin skin and do not require soaking. However, a quick soak of 1-2 hours can reduce cooking time and may improve digestibility.
What's the difference between black-eyed peas and regular peas?
Despite the name, black-eyed peas are a type of cowpea (a legume), not a true pea. They are nutritionally closer to beans like lentils or chickpeas than to sweet green peas.