Black-eyed peas glycemic index
Black-eyed peas has a glycemic index of 44, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 9 (low).
Also known as: cowpeas, black-eyed beans
- Serving150 g
- Available carbs21 g
- Fiber9.8 g
- Sugars5 g
- Protein12 g
- Calories174 kcal
Serving: about 3/4 cup cooked.
What to know
Black-eyed peas are low GI with plenty of fiber and folate. They are a staple in West African, Southern US and Brazilian cooking (acarajé).
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 7.2 g | 3 | Low |
| 100 g | 14 g | 6 | Low |
| 150 g · about 3/4 cup cooked | 21 g | 9 | Low |
| 300 g · double serving | 43 g | 19 | Medium |
What the studies found
The value of 44 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (33 to 52).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 33 · Canada 1981
- 38 · Nigeria 1989
- 50 · Canada 1983
- 52 · Nigeria 1989
Black-eyed peas compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is black-eyed peas low glycemic?
Yes. With a GI of 44, black-eyed peas is in the low range (55 or less).
What is the glycemic load of black-eyed peas?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 9, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat black-eyed peas?
With a GI of 44 and a low glycemic load per serving, black-eyed peas usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in black-eyed peas?
A 150 g serving has about 31 g of total carbohydrate, including 9.8 g of fiber, leaving 21.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 20.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Carbohydrates | 21 g | 31 g |
| Available carbs | 14 g | 21 g |
| Fiber | 6.5 g | 9.8 g |
| Sugars | 3.3 g | 5 g |
| Protein | 7.7 g | 12 g |
| Fat | 0.5 g | 0.8 g |
Source: USDA FoodData Central, Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt (SR Legacy, FDC 173759). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.