Little buff-colored beans with a black spot on the top are called black-eyed peas or black-eyed beans. In other places, it’s also called cowpea. Used in traditional southern soul food dishes, black-eyed peas are worth exploring for variety in your diet.
Dried Black-Eyed Peas are naturally gluten-free. Canned black-eyed peas are often gluten-free, but it is best to always check the label as additional ingredients can change this designation. The best gluten-free alternatives to black-eyed peas are S&W Canned Pinto Beans, Doudlah Farms Cranberry Beans, Camellia Dried Lima Beans, and Bush’s Best Canned Baby Butter Beans.
Let’s take a look at how black-eyed peas came to the United States, how they are grown, and their health benefits. We’ll explore what sorts of dishes are traditionally made with black-eyed peas, as well as highlight other beans that can be used as substitutes. Let’s dig in!
History
Originating in West Africa, black-eyed pea seeds were brought to the US by slaves. George Washington Carver promoted the crop as the plants added nitrogen to the soil. They became a popular part of southern cooking, used in soul food dishes.
Black-eye peas are grown on a vine and mature in a pod. When they are taken out of the shell, they are green. When dried, they turn a brown or buff color. Some varieties have a brown, red, pink, purple, or green “eye”. Most of the ones you’ll see sold in stores are the traditional color.
Black-eye peas are grown in warm weather and are drought tolerant. They produce a blossom that bees love.
Why are Black-eyed Peas considered Good Luck?
The legend of eating Hoppin’ John for a New Year’s Day meal dates back to the Civil War. The Union Army pillaged the Confederate food supply. They stole peas and salted pork, which the Confederates believed were animal food that they shouldn’t eat. The Union soldiers considered themselves lucky to have food and ate it happily. A second story says that black-eyed peas were a symbol of emancipation for African-Americans, who were freed on New Year’s Day after the war.
Dried Black-Eyed Peas
Generally, to prepare dried beans or peas, you soak them overnight in cold water. Then you rinse them, add fresh water, and place them on the stove to boil until they are tender. You can also cook them quicker in a pressure cooker.
What do I use Black-eyed Peas for?
Black-eyed peas are used in Hoppin’ John as a traditional New Year’s Day dish said to bring luck. Some people also make a Texas Caviar with peas, chopped garlic, and a vinaigrette-style dressing.
Black-eyed peas are popular all over the world. Egypt, Syria, Indonesia, India, Portugal, Brazil, and of course West Africa all have traditional dishes made with peas.
Dried or Canned
Black-eyed peas are sold dried or canned. Dried peas are the healthiest as you can regulate the amount of salt and other ingredients. Canned peas are convenient, but they often contain additives and preservatives, some of which may affect their gluten-free status.
Nutritional Value
Black-eyed peas are very healthy and are a great addition to your diet. They can help support digestion, lower cholesterol, and are great for eye and skin health.
One cup of cooked black-eyed peas contains:
- 160 calories
- 6 g fat
- 5 g carbs
- 2 g protein
- 3 g fiber
- 3 g of sugar
- 10% of the daily value (DV) for iron
- 16% of the DV for calcium
- 15% of the DV for potassium
- 20% of the DV for magnesium
- 24% of the DV for copper
- 15% of the DV for zinc
- 52% of the DV for folate
- 44% of the DV for vitamin A
- 37% of the DV for vitamin K
- 41% of the DV for manganese
Black Eyed Peas Nutritional Information by Product
Jiva Organics Organic Black Eye Peas
This is a small independent producer that donates part of its proceeds to feed children in India. This product is organic and non-GMO. It does not irradiate the beans, uses no pesticides or fillers.
Ingredients:
- Organic Black Eye Peas
Nutrition (per ½ cup):
- 120 Calories
- 5g Fat
- 0mg Cholesterol
- 20mg Sodium
- 22g Carbohydrates (5g Dietary Fiber)
- 8g Protein
Food to Live Organic Black-Eyed Peas
These peas are non-GMO, Kosher, and organic. The nutrition is for the dried beans instead of prepared. Once you prepare them, the nutrition facts change. You can also turn these seeds into sprouts and eat them on sandwiches.
Ingredients:
- Organic Black Eye Peas
Nutrition (per 1 oz dry):
- 26 Calories
- 1g Fat (.33g Saturated)
- 0mg Cholesterol
- 1mg Sodium
- 5g Carbohydrates (1g Dietary Fiber, 1g Sugar)
- 1g Protein
- 36mg Calcium
- .3mg Iron
- 122mg Potassium
Canned Black-Eyed Peas
If you don’t want to soak and cook your own beans, you can purchase them canned. The canning process does add a fair amount of sodium. It also breaks down the beans and releases starches, so the sugars and carbohydrate counts will be higher. Look for the gluten-free label.
Bush’s Black Eye Peas
Bush’s Beans are a well-known brand. These are gluten-free, cholesterol-free, and low-fat.
Ingredients:
- Prepared Blackeye Peas
- Water
- Salt
- Disodium EDTA
Nutrition (per ½ cup):
- 100 Calories
- .5g Fat
- 0mg Cholesterol
- 490mg Sodium
- 17g Carbohydrates (3g Dietary Fiber, 3g Sugars)
- 7g Protein
- 30mg Calcium
- 4mg Iron
- 320mg Potassium
365 by Whole Foods Market Black-Eyed Peas
This brand is kosher, low-fat, low-sodium, and vegan.
Ingredients:
- Water
- Black Eyed Peas
- Calcium Chloride
Nutrition (per ½ cup):
- 100 Calories
- .5g Fat
- 0mg Cholesterol
- 10mg Sodium
- 19g Carbohydrates (3g Dietary Fiber, 1g Sugars)
- 6g Protein
- 40mg Calcium
- 5mg Iron
- 180mg Potassium
Goya Foods Blackeye Peas
These are not labeled as gluten-free, but the ingredients are consistent with gluten-free brands. There could be gluten contamination from other products during the manufacturing process.
Ingredients:
- Blackeye Peas
- Water
- Salt
- Calcium Chloride
- Disodium EDTA
Nutrition (per ½ cup):
- 90 Calories
- 0g Fat
- 0mg Cholesterol
- 380mg Sodium
- 19g Carbohydrates (5g Dietary Fiber)
- 7g Protein
Eden Organic Black-Eyed Peas
This is gluten-free and kosher. They use kombu seaweed instead of other processing ingredients. This gives it a low-sodium count.
Ingredients:
- Organic Black-Eyed Peas
- Water
- Kombu Seaweed
Nutrition (per ½ cup):
- 90 Calories
- 1g Fat
- 0mg Cholesterol
- 25mg Sodium
- 16g Carbohydrates (4g Dietary Fiber)
- 6g Protein
- 30mg Calcium
- 7mg Iron
- 210mg Potassium
- 40mcg Vitamin A
- .31mg Thiamin (B1)
- .13mg Riboflavin (B2)
- .1mg Niacin (B3)
- 25mcg Folate (B9)
- 140mg Phosphorous
- 60mg Magnesium
- 16mg Zinc
Glory Foods Simply Seasoned Blackeye Peas
This brand is pre-seasoned. It is still Gluten-free with no artificial ingredients.
Ingredients:
- Prepared Blackeye Peas
- Water
- Sea Salt
- Dried Onion
- Dried Red Bell Pepper
- Apple Cider Vinegar
- Soybean Oil
- Natural Flavor
- Natural Hickory Smoke Flavor
- Garlic Powder
- Spice
- Calcium Disodium EDTA
Nutrition (per ½ cup):
- 90 Calories
- .5g Fat
- 0g Cholesterol
- 180mg Sodium
- 15g Carbohydrates (5g Dietary Fiber, 3g Sugar)
- .1g Protein
- 22mg Calcium
- 198mg Potassium
- 4mg Iron
Allen’s Hoppin’ John
While this is not labeled as gluten-free, all the ingredients are. The manufacturing process may add contaminants from other products made in the plant, which could result in trace amounts of gluten. When possible, you should make this dish from scratch to be sure it is truly gluten-free.
Ingredients:
- Tomatoes
- Water
- Blackeye Peas
- Jalapeno Peppers
- Sugar
- Granulated Onion
- Salt
- Spice
- Citric Acid
Nutrition (per ½ cup):
- 70 Calories
- 0g Fat
- 0mg Cholesterol
- 410mg Sodium
- 12g Carbohydrates (3g Dietary Fiber, 6g Sugar)
- 3g Protein
Alternatives to Black-Eyed Peas
When using alternatives in dishes, you won’t get quite the same taste, but if you can’t find black-eyed peas and need a substitute, these were suggested. These beans also come in canned and dried varieties.
S&W Canned Pinto Beans
These are vegan, non-GMO, and gluten-free. Pinto beans can be purchased dried or canned.
Ingredients:
- Prepared Pinto Beans
- Water
- Salt
- Sugar
- Calcium Chloride
- Garlic Powder
- Calcium Disodium EDTA
Nutrition (per ½ cup):
- 110 Calories
- 0g Fat
- 0mg Cholesterol
- 480mg Sodium
- 21g Carbohydrates (9g Dietary Fiber, 1g Sugar)
- 7g Protein
- 50mg Calcium
- 6mg Iron
- 380mg Potassium
Doudlah Farms Cranberry Beans
Also called “borlotti” beans, these beans have a similar taste to pinto beans. This variety is dried. They are organic, non-GMO, and gluten-free. They are grown in Wisconsin by a 6th-generation farming family.
Ingredients:
- Organic Cranberry Beans
Nutrition (per 1/4 cup dry):
- 95 Calories
- .3g Fat (.1g Saturated)
- 2mg Sodium
- 17g Carbohydrates (7g Dietary Fiber, 3g Sugar)
- 8g Protein
- 36mg Calcium
- 1mg Iron
- 378mg Potassium
Camellia Brand Dried Large Lima Beans
Also known as butter beans, dried lima beans come in two sizes – large and small. These are gluten-free, non-GMO, and grown in the USA.
Ingredients:
- Large Lima Beans
Nutrition (per ¼ cup):
- 170 Calories
- .5g Fat
- 0mg Cholesterol
- 10mg Sodium
- 32g Carbohydrates (10g Fiber, 4g Sugar)
- 11g Protein
- 3% RDI Calcium
- 21% RDI Iron
- 19% RDI Potassium
Bush’s Best Canned Baby Butter Beans
These are gluten-free and low-fat. They might have a little more “buttery” flavor that might not go in all black-eye pea recipes, but they are an alternative.
Ingredients:
- Prepared Baby Butter Beans
- Water
- Salt
- Dextrose
- Calcium Chloride
Nutrition (per ½ cup):
- 120 Calories
- 0g Fat
- 0mg Cholesterol
- 470mg Sodium
- 22g Carbohydrates (7g Dietary Fiber, 4g Sugar)
- 7g Protein
- 70mg Calcium
- 1mg Iron
- 480mg Potassium
Related Questions
Are Black-eyed Peas easy to Digest?
Like other beans, black-eyed peas can cause embarrassing moments. Soaking dried beans overnight can speed the cooking process, remove some of the starches, and make them easier to digest.
Are Black-eyed Peas Keto-friendly?
Most beans or peas are high in carbohydrates. Black-eyed peas have 15 net carbs. Many on a keto diet avoid them or eat them sparingly. If you budget your carbs, they can be a healthy addition to any diet.