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Black eyed peas are the cream-colored seeds of the cowpea plant, Vigna unguiculata, each marked with a dark eye where it was attached to the pod. Despite the name, they are a bean-like legume rather than a garden pea. In USDA FoodData Central SR Legacy data, one cup of boiled black-eyed peas has about 198 calories, 13 grams of protein and 11 grams of fiber, plus close to 90% of the Daily Value for folate and about half for copper. Below are the full black eyed peas nutrition facts, how canned and fresh versions compare, what the research says about whether black eyed peas are healthy, and how to cook dried ones safely.
Peptide Labs does not sell black-eyed peas or cowpea products. This article is general nutrition information, not medical advice.
Key Takeaways
- Black-eyed peas are one type of cowpea (Vigna unguiculata); USDA lists them as cowpeas, common (blackeyes, crowder, southern).
- One cup of boiled black-eyed peas (171 g) has about 198 calories, 13 grams of protein, 11 grams of fiber and 89% of the Daily Value for folate in USDA data.
- Plain canned black-eyed peas are convenient but listed with about 703 milligrams of sodium per cup in USDA data, so check the label.
- Dried legumes must be fully cooked; the FDA Bad Bug Book warns that raw or undercooked beans can cause severe vomiting.
- Black-eyed peas are naturally free of gluten, but packaged products can carry cross-contact warnings.
What are black eyed peas? Cowpeas explained
Cowpea (Vigna unguiculata) is a warm-season legume with both wild and cultivated forms, according to a 2018 genetics study in Scientific Reports. A 2024 Nature Genetics paper describes cowpeas as tropical legumes that matter for food and nutrition security in developing countries, especially in sub-Saharan Africa, and distinguishes grain cowpeas, grown for dry seeds, from vegetable cowpeas, grown for long green pods. A 2026 study that crossed a cultivated variety with a wild cowpea from Senegal supports the idea that cowpea was domesticated twice, independently.
Black-eyed peas are one group of grain cowpeas. USDA’s SR Legacy database groups them with crowder peas and southern peas under a single entry, cowpeas, common. They are a different genus from common beans such as black beans, which are Phaseolus vulgaris, and different from chickpeas and lentils, although all of them are legumes that cook and eat in similar ways.
Black eyed peas: USDA nutrition facts per cup
The table shows USDA FoodData Central SR Legacy values for a one-cup serving of three forms: mature dried seeds boiled without salt, plain canned, and immature (fresh green) seeds boiled without salt. %DV is based on the FDA Daily Values.
| Per 1 cup (USDA SR Legacy) | Boiled from dry, no salt (171 g, FDC 173759) | Canned, plain (240 g, FDC 173760) | Immature seeds, boiled (165 g, FDC 168402) |
|---|---|---|---|
| Calories | 198 | 185 | 160 |
| Protein | 13.2 g (26% DV) | 11.4 g (23% DV) | 5.2 g (10% DV) |
| Carbohydrate | 35.5 g (13% DV) | 32.7 g (12% DV) | 33.5 g (12% DV) |
| Fiber | 11.1 g (40% DV) | 7.9 g (28% DV) | 8.3 g (29% DV) |
| Folate | 356 mcg DFE (89% DV) | 122 mcg DFE (31% DV) | 210 mcg DFE (52% DV) |
| Iron | 4.3 mg (24% DV) | 2.3 mg (13% DV) | 1.9 mg (10% DV) |
| Copper | 0.46 mg (51% DV) | 0.28 mg (31% DV) | 0.22 mg (24% DV) |
| Manganese | 0.81 mg (35% DV) | 0.68 mg (30% DV) | 0.94 mg (41% DV) |
| Magnesium | 91 mg (22% DV) | 67 mg (16% DV) | 86 mg (20% DV) |
| Thiamin | 0.35 mg (29% DV) | 0.18 mg (15% DV) | 0.17 mg (14% DV) |
| Potassium | 475 mg (10% DV) | 413 mg (9% DV) | 690 mg (15% DV) |
| Sodium | 7 mg (0% DV) | 703 mg (31% DV) | 7 mg (0% DV) |
Three things stand out in the USDA data. Black-eyed peas cooked from dry are one of the richer food sources of folate, which is why they often appear next to leafy greens on folate lists; our methylfolate guide explains folate, folic acid and the supplement forms. They also supply meaningful copper, manganese, iron and thiamin. And the canned entry carries far more sodium than beans cooked at home without salt, so the Nutrition Facts label is worth a look; reduced-sodium and no-salt-added cans exist.
Fresh or frozen immature black-eyed peas are a different food in USDA data: less protein per cup, but more vitamin K (about 37% of the Daily Value per cup) and calcium (16%). People on a blood thinner should ask their clinician or pharmacist how vitamin K foods fit their plan.
Are black eyed peas healthy?
In nutrition terms, black-eyed peas fit the description of a nutrient-dense food: in USDA data a cup cooked from dry delivers about two-fifths of the Daily Value for fiber and a quarter for protein with very little fat and almost no sodium. See our high-fiber foods list and high-protein foods list for how they compare with other foods.
What the evidence does not show is that black-eyed peas have special effects of their own. Research on legumes and long-term health is mostly observational and looks at beans and peas as a group, which cannot prove cause and effect. A few practical points also matter:
- Digestion: our low FODMAP diet guide explains why legumes are limited on that plan for people whose clinician has suggested it.
- Gluten: black-eyed peas are naturally free of gluten, but bulk bins and some packaged products can have cross-contact with wheat, so people with celiac disease should read labels.
- Allergy: legumes are not among the nine major food allergens except peanuts and soybeans, but any food can cause a reaction; hives, swelling or trouble breathing after eating needs urgent care.
- Iron: the iron in legumes is non-heme iron; our iron foods guide explains the difference between heme and non-heme iron.
How to cook black eyed peas safely
Dried black-eyed peas must be fully cooked. Raw and undercooked beans contain natural lectins, and the FDA Bad Bug Book chapter on phytohaemagglutinin says this lectin is found in many species of beans, with the highest concentration in red kidney beans. Eating raw or undercooked kidney beans can cause extreme nausea and vomiting within one to three hours, followed by diarrhea. The FDA advises boiling those beans for at least 30 minutes and says slow cookers should not be used to cook them, because they may not get hot enough to destroy the lectin. The chapter is written about kidney beans, but the same habit of cooking dried legumes until fully soft applies to cowpeas; our lectins guide covers the topic in more depth.
- Sort the dried peas and remove small stones or shriveled seeds, then rinse them.
- Soak them if you like; black-eyed peas are small and many cooks skip soaking, but soaking can shorten the cooking time. Discard the soaking water.
- Cover with fresh water, bring to a full boil and then simmer until the peas are completely tender all the way through. Check the package for timing.
- Taste a few from different parts of the pot; any firm or chalky center means they need more time.
Canned black-eyed peas are already cooked and can be heated or used straight from the can. They pair well with greens such as collard greens, rice and onions, and black-eyed peas also work in salads, stews and fritters.
Frequently Asked Questions
Are black eyed peas peas or beans?
Botanically they are cowpeas, Vigna unguiculata, a legume in the genus Vigna. The word pea in the name is traditional rather than botanical.
Are black eyed peas healthy?
In USDA data a cup boiled from dry has about 11 grams of fiber, 13 grams of protein and 89% of the Daily Value for folate, with almost no fat or sodium. They fit well into a varied diet.
How many calories are in black eyed peas?
About 198 calories per cup boiled from dry without salt and about 185 per cup of plain canned peas, according to USDA SR Legacy data.
Are black eyed peas gluten free?
Plain black-eyed peas contain no gluten. Check packaged and bulk products for cross-contact warnings if you avoid gluten for medical reasons.
Do you have to soak black eyed peas?
No. Soaking is optional for black-eyed peas and mainly shortens cooking time. What matters for safety is boiling and simmering until they are fully tender.
Can you eat black eyed peas raw?
No. Dried legumes should not be eaten raw or undercooked. The FDA warns that raw beans contain a lectin that can cause severe vomiting.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Einkorn: Nutrition, Einkorn Flour and Is Einkorn Gluten Free?, Pinto Beans: USDA Nutrition, Canned vs Dried and Research, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.