Black-eyed beans (cowpeas) are a cream-coloured legume with a distinctive black spot where they were attached to the pod. They are an important protein crop across Africa and the Southern USA, providing plant protein, folate, potassium, iron, and slow-release carbohydrate. They cook faster than most dried legumes without overnight soaking.
Soak 4-6 hours or cook without soaking in about 45 minutes; no vigorous safety boil required. Pair with leafy greens and tomatoes for a nutritionally complete meal.
Where Black-eyed Beans/Peas Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,170 mg | 59% | |
| Folate | 630 µg | 315% | |
| Phosphorus | 410 mg | 59% | |
| Magnesium | 140 mg | 37% | |
| Calcium | 81.0 mg | 10% | |
| Iron | 7.60 mg | 54% | |
| Niacin equivalents (NE) | 7.10 mg | 44% | |
| Selenium | 7.00 µg | 13% | |
| Vitamin A (RE) | 6.00 µg | 1% | |
| Zinc | 3.20 mg | 32% | |
| Niacin (B3) | 2.10 mg | 13% | |
| Pantothenic Acid (B5) | 1.50 mg | 25% | |
| Manganese | 1.30 mg | 65% | |
| Vitamin C | 1.00 mg | 1% | |
| Thiamin (B1) | 0.870 mg | 79% | |
| Copper | 0.750 mg | 75% | |
| Vitamin B6 | 0.360 mg | 26% | |
| Riboflavin (B2) | 0.190 mg | 14% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.700 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 2.50 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Maltose | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 4.23 g | — | |
| Aspartic acid | 2.59 g | — | |
| Leucine | 1.89 g | — | |
| Arginine | 1.76 g | — | |
| Lysine | 1.72 g | — | |
| Valine | 1.32 g | — | |
| Phenylalanine | 1.22 g | — | |
| Serine | 1.06 g | — | |
| Isoleucine | 1.06 g | — | |
| Proline | 1.06 g | — | |
| Alanine | 0.987 g | — | |
| Threonine | 0.917 g | — | |
| Glycine | 0.823 g | — | |
| Tyrosine | 0.823 g | — | |
| Histidine | 0.611 g | — | |
| Methionine | 0.376 g | — | |
| Cysteine | 0.353 g | — | |
| Tryptophan | 0.306 g | — | |
| Beta-carotene | 35.0 µg | — | |
| Biotin (Vitamin B7) | 18.4 µg | 37% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →