Peas Nutrition Facts

Calories, Carbs, and Health Benefits of Peas

Peas

Verywell / Alexandra Shytsman

Green peas are an easy-to-find legume that can boost nutrition in many of your favorite foods. The most common type is the green garden pea (English peas) and the French petit pois. They should not be confused with snow peas or sugar snap peas, which are edible pea pods that appear flat and have small green peas inside.

Fresh shelling peas are most readily available both canned and frozen because they lose flavor rapidly after being harvested.

Peak season is April and May, but canned and frozen peas are available all year long.

Nutrition Facts

Peas Nutrition Facts
Serving Size 1/2 cup frozen, cooked without added salt (80 g)
Per Serving% Daily Value*
Calories 62 
Calories from Fat 2 
Total Fat 0.2g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 58mg2%
Potassium 88mg3%
Carbohydrates 11g4%
Dietary Fiber 3.6g14%
Sugars 3.5g 
Protein 4.1g 
Vitamin A 34% · Vitamin C 13%
Calcium 1.9% · Iron 6.8%

*Based on a 2,000 calorie diet

Carbs in Peas

There are 62 calories in peas and 11 grams of carbohydrate per half-cup serving. Nearly 4 grams of the carbohydrate is fiber, about 4 grams are naturally-occurring fiber and the rest is starch.

The glycemic load of a single serving of peas is estimated to be about 4, making them a low-glycemic food. 

Fats in Peas

Peas are very low in fat, providing less than 1 gram when prepared without butter or oil.

Protein in Peas

Peas provide about 4 grams of protein per serving.

Micronutrients in Peas

Peas are a very good source of vitamin K, vitamin A, vitamin C, thiamin, and folate. They are also a good source of manganese.

Health Benefits

The nutrients in peas provide health benefits. The vitamin C (ascorbic acid) in peas is a water-soluble vitamin that helps protect the cells in your body from damage caused by free radicals.

Vitamin C also helps in wound healing and the maintenance of a healthy immune system. 

The thiamin in peas is important in assisting the release of energy from carbohydrates and protein.

Vitamin A and lutein in peas are important components needed for good eye health.

Peas also contain certain phytonutrients, including a polyphenol called coumestrol, which may have special anti-cancer properties, and saponins, which may work with the other phytonutrients in green peas to fight insulin resistance. Both have antioxidant and anti-inflammatory properties.

Lastly, peas contain the micronutrient molybdenum, which assists the metabolism of proteins, DNA, drugs, and toxins.

Common Questions

How many calories does pea soup have?

The calories in pea soup will vary depending on whether or not it has been prepared with meat, such as ham or bacon. Generally speaking, one cup of pea soup contains around 185 calories, 4 grams fat, 27 grams carbohydrate, 4 grams fiber, 11 grams protein, and 965 mg sodium.

Be mindful when purchasing canned soups, as the sodium content can be very high. When possible, aim to buy low-sodium soup or consider making it on your own.

What are the calories in wasabi peas?

Depending on the maker, wasabi peas contain around 100-to-130 calories in a one-ounce serving.

One ounce (1 oz) or thirty grams (30 grams) translates to about a quarter (1/4) cup.

What's the difference between regular peas and split peas?

Split peas can be green or yellow. Green split peas are shelled peas that have been processed. To make a split pea, the green pea is split and dried. These types of green peas are grown specifically for drying. Split peas act as a type of legume with a fasting cooking time and do not need to be pre-soaked.

How do I choose fresh peas?

If you find fresh shelling peas available for purchase, definitely give them a try.  Choose small, fresh pea pods that are evenly green.

They should be plump and moist and not appear yellow.

Cook and serve them as soon as you can—the fresher they are, the better they will taste. If you can't use them right away, store them in their pods in the refrigerator. Wait to shell them until you cook them.

Are frozen and canned peas healthy?

Around 95 percent of the green peas consumed in the United States are either frozen or canned. This is because they tend to lose flavor after being harvested. Canned and frozen peas are healthy as long as no additional ingredients are added during processing.

Frozen and canned peas will stay fresh until their best-by date. If you are using canned peas, be sure to rinse them before use to eliminate some of the sodium. If possible, purchase frozen peas over canned as they will contain no sodium.

Recipes and Preparation Tips

Peas are best when steamed until tender. Be careful not to overcook them as they will turn mushy.

Peas can also be pureed to make dips or used in soups and stews. They are also a great addition to whole grain side dishes, offering a large amount of nutrition in a small serving. 

Peas add flavor, texture, color, and pack in a big nutrition punch. Get creative with your peas and puree them to top your toast, or simply toss them in at the last minute to compliment your meal.

Allergies and Interventions

Pea allergies are well documented. Also, according to the American Academy of Allergy, Asthma, and Immunology, if you are allergic to peanuts you might also experience a reaction to peas. And if you are allergic to peanuts or peas, you should also avoid split peas.

If you suspect a pea or peanut allergy, speak to a qualified health care provider for personalized advice.

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Article Sources

  • Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

  • Labensky, SR, Hause, AM. On Cooking: A textbook of Culinary Fundamentals. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 633.