Know2eat

Black-eyed peas

Vigna unguiculata

What black-eyed peas has been studied for

3 associations assessed — 3 with at least some human evidence behind them. Strongest first.

  • 1 Moderate
  • 2 Limited
3 things to know first — allergies, interactions and intake limits

About black-eyed peas

A cream-coloured cowpea with a dark hilum spot, domesticated in West Africa and central to cooking there, in the Caribbean and across the American South. The USDA reference entry is for the raw dry seed rather than the fresh shelled pea.

Also known as Cowpea, Crowder pea, Southern pea, Niebe

Blood Sugar & Metabolic HealthHeart HealthWomen's Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Moderate evidence

Several trials report a low post-meal glucose response to cowpeas relative to refined starch. Much of the strength here comes from the wider dietary-pulse literature, in which cowpeas are one of the better-represented individual pulses rather than a footnote.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Limited evidence

Evidence is limited for cowpeas specifically. Pooled pulse trials report modest LDL reductions when beans replace other foods, and cowpea trials within that body of work are few and small.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Iron status

Women's Health
Limited evidence

Has been studied as an iron source in West African diets, including biofortified varieties. Absorption from the unprocessed bean is held back by phytate, and trials measuring haemoglobin or ferritin rather than absorption are few.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Black-eyed peas

Ask about Black-eyed peas

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories336 kcal17%
Protein23.5 g47%
Total fat1.26 g2%
Carbohydrate60 g22%
Fibre10.6 g38%
Total sugars6.9 g—
Water11.9 g—
Fats
Saturated fat0.331 g2%
Monounsaturated fat0.106 g—
Polyunsaturated fat0.542 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.343 g—
Vitamins
Vitamin A3 µg0%
Vitamin C1.5 mg2%
Vitamin D0 µg0%
Vitamin E0.39 mg3%
Vitamin K5 µg4%
Thiamin (B1)0.853 mg71%
Riboflavin (B2)0.226 mg17%
Niacin (B3)2.08 mg13%
Pantothenic acid (B5)1.5 mg30%
Vitamin B60.357 mg21%
Folate633 µg158%
Vitamin B120 µg0%
Choline94.7 mg17%
Minerals
Calcium110 mg8%
Iron8.27 mg46%
Magnesium184 mg44%
Phosphorus424 mg34%
Potassium1112 mg24%
Sodium16 mg1%
Zinc3.37 mg31%
Copper0.845 mg94%
Manganese1.53 mg66%
Selenium9 µg16%
Other measured compounds
Beta-carotene30 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash3.24 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw (USDA FoodData Central, FDC ID 173758).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • soakedReduces phytate and oligosaccharides

    Soaking with the water discarded leaches part of the raffinose-family sugars and lowers phytate, and it shortens the cooking time considerably.

  • cookedIncreases resistant starch

    Cooking and cooling retrogrades some of the starch into a resistant form that is fermented rather than digested.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    FODMAPs and IBS

    Cowpeas carry the galacto-oligosaccharides common to pulses and frequently cause gas and bloating in irritable bowel syndrome. Rinsing canned peas well and keeping portions small is the usual approach.

  • Worth knowing

    Phytate and mineral absorption

    Phytate lowers absorption of the iron and zinc the bean supplies. Soaking, sprouting and a vitamin C source at the meal each improve matters.

  • Worth knowing

    How they are usually cooked

    In much of their traditional range black-eyed peas are simmered with cured pork, and canned versions are often salted. Those additions, not the bean, dominate the sodium and saturated fat of the finished dish.