scored 81/100
Black-eyed peas are nutrient-dense legumes rich in plant-based protein, fiber, and minerals essential for metabolic health and longevity. They provide sustained energy and support cardiovascular and bone health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Black-eyed peas (Vigna unguiculata) are legumes native to Africa and widely cultivated across the Southern United States, where they hold cultural significance. These small, cream-colored beans with distinctive black spots deliver exceptional nutritional density: 21g protein per 100g makes them an excellent plant-based protein source for muscle maintenance and satiety. Their high potassium content (1,243mg per 100g) supports cardiovascular function and blood pressure regulation—critical for longevity. The substantial iron (5.93mg) and zinc (3.65mg) content addresses common micronutrient gaps in plant-based diets. Black-eyed peas contain resistant starch, a type of carbohydrate that acts as a prebiotic, feeding beneficial gut bacteria and improving metabolic health. Their polyphenol content, particularly kaempferol and quercetin, provides antioxidant and anti-inflammatory benefits linked to reduced chronic disease risk. The mineral profile—including magnesium (184mg) and manganese (1.29mg)—supports bone density, glucose metabolism, and neurological function. For longevity-focused nutrition, black-eyed peas represent an affordable, accessible whole food that simultaneously addresses protein needs, gut health, cardiovascular risk, and micronutrient sufficiency.
High potassium (1,243mg/100g) counteracts sodium's blood pressure effects, while soluble fiber binds cholesterol for elimination, reducing atherosclerosis risk
Resistant starch escapes digestion in the small intestine, reaching the colon where it feeds beneficial bacteria and reduces postprandial glucose spikes; fiber slows carbohydrate absorption
21g protein per 100g provides all essential amino acids when combined with grains; leucine content triggers mTOR pathway for muscle protein synthesis
Magnesium, phosphorus, manganese, and iron work synergistically to support osteoblast activity and collagen cross-linking essential for bone strength
Resistant starch and fiber promote Faecalibacterium prausnitzii and other short-chain fatty acid-producing bacteria, lowering LPS translocation and systemic inflammation
Black-eyed peas' sustained energy from resistant starch and complete protein profile best serve afternoon energy maintenance and satiety. Their mineral density supports afternoon metabolic function without sleep disruption from high carbohydrate load.
Breaks a fast
Post-workout consumption (within 60-90 minutes) is acceptable but secondary to midday use; the protein aids recovery but legume carbohydrate timing matters less than total daily intake for muscle synthesis
Per 100 g of the default form. Bars show how much higher or lower blackeye pea is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Blackeye Pea is classified as a legume. Black-eyed peas are nutrient-dense legumes rich in plant-based protein, fiber, and minerals essential for metabolic health and longevity.
Blackeye Pea scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Copper, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 19.1 g of protein (~38% of the 50 g daily value).
Not really. A 90 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 90 g serving, blackeye pea is highest in Folate (~142% DV), Copper (~94% DV), Thiamin (~64% DV), Manganese (~50% DV), Magnesium (~39% DV).
Not really. A 90 g serving has about 55.7 g of net carbs (55.7 g total minus 0 g fiber).
Best in the midday. Black-eyed peas' sustained energy from resistant starch and complete protein profile best serve afternoon energy maintenance and satiety. Their mineral density supports afternoon metabolic function without sleep disruption from high carbohydrate load.
A typical serving is around 90 g (~319 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating blackeye pea alongside several other legume sources.
Blackeye Pea pairs nicely with: Pair with brown rice or whole wheat because the grain provides methionine to complement black-eyed pea lysine, creating a complete amino acid profile for optimal protein utilization; Combine with vitamin C-rich foods (tomatoes, bell peppers, citrus) because ascorbic acid enhances non-heme iron bioavailability by 3-4 fold, improving iron absorption; Serve with olive oil or avocado because fat-soluble vitamins and polyphenols achieve better absorption in the presence of dietary lipids, and fat slows gastric emptying for sustained satiety; Pair with leafy greens (spinach, kale) because the synergistic mineral profile—potassium from peas, calcium from greens—optimizes bone density signaling.
Encyclopedia entries that supply the same signature nutrients blackeye pea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients blackeye pea contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.