Do Black-Eyed Peas Have High Oxalates? The Surprising Truth

December 5, 2025 •

2 min read

According to research published in Clinical Nutrition Research, boiled cowpeas (black-eyed peas) contain only 4mg of oxalates per 100 grams, a level considered low for dietary standards. This nutritional fact challenges the misconception that do black-eyed peas have high oxalates, positioning them as a safe and healthy food for most people, including those monitoring their oxalate intake.

Quick Summary

Black-eyed peas are generally low in oxalates, with cooking further reducing the levels. Their low content makes them a good alternative to high-oxalate legumes for those concerned about kidney stones. Simple preparation methods like soaking and boiling effectively minimize antinutrients.

Key Points

Low Oxalate: Black-eyed peas are considered a low-oxalate food, with boiled versions containing as little as 4mg per 100g.
Avoid Misinformation: Ignore conflicting information that incorrectly classifies black-eyed peas as high in oxalates; reputable sources confirm their low levels.
Reduce Levels with Cooking: Soaking and boiling black-eyed peas are effective methods for further minimizing their oxalate content.
Safer for Kidney Stones: For individuals susceptible to kidney stones, black-eyed peas are a much safer alternative to high-oxalate beans and leafy greens.
Rich in Nutrients: Despite their low oxalate content, black-eyed peas are still packed with fiber, protein, and other essential nutrients.

What Are Oxalates?

Oxalates, or oxalic acid, are naturally occurring compounds found in plants and some foods. For most people, consuming oxalates is not a problem. However, in individuals with a history of kidney stones or other related health issues, high intake can increase the risk of calcium oxalate crystal formation. Oxalates can also bind with minerals like calcium in the gut, potentially reducing their absorption.

The Surprising Truth About Black-Eyed Pea Oxalate Content

While some legumes like navy beans and soybeans are notably high in oxalates, black-eyed peas stand out as a low-oxalate alternative. A study from Clinical Nutrition Research found that boiled black-eyed peas (cowpeas) have only 4mg of oxalates per 100g. Other sources corroborate this, reporting as little as 3mg per 1/2 cup serving.

There is some conflicting information online, with a few sources erroneously classifying them as high oxalate. This may be due to misclassification or inconsistent testing methodologies. However, numerous dietary experts and research publications classify them correctly as a low-oxalate choice, especially when prepared properly.

How to Minimize Oxalates Through Preparation

For those on a strict low-oxalate diet, preparing legumes correctly is key to further reducing their oxalate load. Two of the most effective methods are soaking and boiling.

Soaking: Soaking legumes overnight in water helps to dissolve and remove water-soluble antinutrients, including oxalates. This initial step is highly recommended.
Boiling: Boiling, particularly when the cooking water is discarded, is an effective strategy for reducing both soluble and insoluble oxalates. Boiling vegetables can reduce their oxalate content by 30-87%, and legumes also see significant reductions.

Comparison: Black-Eyed Peas vs. High-Oxalate Foods

To put the oxalate content of black-eyed peas into perspective, the table below compares their values to other common foods.


Food (100g, boiled)	Oxalate Content (mg)	Classification
Black-eyed Peas	~4 mg	Low
Boiled White Beans	~78 mg	Moderate/High
Boiled Black Beans	~72 mg	Moderate/High
Raw Spinach	~970 mg	Very High
Raw Rhubarb	~800 mg	Very High

Are You Sensitive to Oxalates?

For the majority of people, the oxalate content of black-eyed peas is insignificant. However, for those with a history of kidney stones or certain gastrointestinal issues, monitoring oxalate intake can be beneficial. It's also important to consume sufficient calcium with oxalate-containing foods, as calcium binds to oxalates and aids in their excretion. Individuals with conditions like inflammatory bowel disease may also have altered oxalate absorption and should consult a healthcare professional.

For more detailed information on low-oxalate diets, consult with a registered dietitian or visit a reliable health resource like Healthline.

Conclusion

Contrary to some online confusion, black-eyed peas are a low-oxalate legume. When properly prepared by soaking and boiling, their oxalate content is minimal, making them a safe and nutritious addition to most diets. For those with kidney stone concerns, they offer an excellent, nutrient-dense alternative to higher-oxalate beans. As with any dietary change, consulting a healthcare provider for personalized advice is always recommended.

Frequently Asked Questions

Yes, black-eyed peas are generally safe for people with kidney stones because they are low in oxalates. However, it is always best to consult a healthcare provider for personalized dietary advice, especially if you are on a restricted diet for managing kidney stones.

Cooking methods like boiling significantly reduce the oxalate content of legumes. Since oxalates are water-soluble, boiling the peas and discarding the cooking water helps to wash away a large portion of the compounds.

Foods particularly high in oxalates include spinach, rhubarb, beets, soy products like tofu, and some nuts like almonds. It's helpful to be aware of these when managing oxalate intake.

Yes, canned black-eyed peas are also low in oxalates. The canning process, which involves heat treatment, further reduces the oxalate content, making them a safe and convenient option.

Yes, black-eyed peas can be included in a low-oxalate diet. Since they have a low oxalate count, they are often recommended as a suitable legume choice for such diets.

Yes, soaking black-eyed peas overnight before cooking is a recommended practice. Soaking helps to reduce the levels of antinutrients, including oxalates, in the legumes.

Due to their low oxalate content, black-eyed peas do not significantly interfere with calcium absorption. The high levels of calcium found in other foods, like dairy, are not affected by consuming black-eyed peas.