Black-eyed Peas
A small bean with huge nutritional power: rich in zinc, iron and folate, with a very low glycemic index (33) that is gentle on the gut and supports healthy HbA1c levels.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Excellent in oven dishes, stews and cold salads; an affordable, complete meal that boosts fullness and supports heart and blood-vessel health.
Best preparation methods
Boil them until tender with a pinch of cumin, and enjoy them warm with olive oil, fresh coriander and lemon juice.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Protein | 8 g | 12 g |
| Carbohydrate | 21 g | 31.5 g |
| Available carbohydrate | 15 g | 22.5 g |
| Fat | 0.5 g | 0.8 g |
| Dietary fibre | 6 g | 9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (8), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Black-eyed Peas good for weight loss?
It can be included in moderation: it contains 6 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 174 kcal.
How do Black-eyed Peas affect blood sugar?
Its glycemic index is 33 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 7.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Black-eyed Peas?
A typical 150 g portion of Black-eyed Peas provides about 174 kcal, 12 g protein, 31.5 g carbohydrate, 0.8 g fat and 9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.