Peas bring bright color, soft sweetness, and reliable nutrition to everyday meals. Whether you toss frozen green peas into a weeknight pasta, simmer split peas for a cozy soup, or snack on crisp snap peas, this humble legume offers a rare mix of convenience, value, and nutrient density. A typical serving supplies plant protein, fiber, and slow-digesting carbohydrates alongside folate, vitamin K, vitamin C, and minerals such as phosphorus and magnesium. Peas also carry carotenoids like lutein and zeaxanthin, compounds linked to eye health, and they fit easily into heart-smart, diabetes-friendly, vegetarian, and family eating patterns. In the field, peas pull their weight too: as nitrogen-fixing plants, they enrich soil and fit short growing seasons—good news for sustainability and crop rotations. In this guide, you will find a practical overview, detailed per-100-g nutrition tables, evidence-based benefits, realistic cautions, and kitchen strategies that preserve color, texture, and nutrients. If you already rely on frozen peas for fast dinners, this is your permission to keep going—just with sharper tips and a few new ideas.
Quick Overview
- One 100 g cooked serving provides roughly 84 kcal, ~5 g protein, and ~5 g fiber to support fullness and steady energy.
- Typical portion and frequency: ½–1 cup cooked peas (80–160 g) on most days works well for many adults.
- Safety note: raw pea sprouts carry a higher food safety risk for vulnerable groups; cook sprouts thoroughly.
- Who should limit: people with pea or legume allergy, those on potassium-restricted diets, and some with active IBS who are sensitive to fermentable carbs.
Table of Contents
- Peas: detailed overview
- Peas nutrition profile (per 100 g)
- Evidence-based health benefits of peas
- Risks, allergies and interactions
- Selecting quality sustainability and storage
- Preparation cooking and nutrient retention
- Portions comparisons and FAQs
Peas: detailed overview
Peas (Pisum sativum) belong to the legume family and show up in several forms, each with its own kitchen role:
- Garden peas (green peas): the familiar shelled peas, sold fresh, frozen, or canned. Frozen peas are harvested and blanched at peak ripeness, locking in sweetness and nutrients.
- Snow peas: flat pods harvested before seeds swell; you eat the whole pod, often in stir-fries.
- Sugar snap peas: a cross between garden and snow peas; crunchy pods with plump, sweet seeds—great for snacking or quick sautés.
- Split peas: dried yellow or green peas with skins removed and split; they cook down to a creamy texture for soups, dals, and purées.
Although these are all “peas,” their nutrition and cooking behavior differ. Green peas are tender vegetables with moderate calories and meaningful fiber. Split peas shift closer to pulses like lentils—higher in starch, protein, and fiber per cooked cup, and useful as a hearty base for soups and stews. Snap and snow peas contribute more water and crunch with fewer calories per cup.
From a flavor and texture standpoint, peas are forgiving. They pair easily with citrus, mint, dill, basil, and parsley; welcome umami boosters like Parmesan rinds or miso; and shine with spice blends from garam masala to za’atar. Their gentle sweetness balances bitter greens and acidic tomatoes, and their starch adds body to soups without cream.
Agronomically, peas support resilient food systems. They fix nitrogen with root bacteria, reducing synthetic fertilizer needs; their relatively short growing cycle allows flexible rotations with grains or oilseeds; and their residue improves soil structure. For shoppers, that means a protein- and fiber-rich food with a comparatively low environmental footprint—especially when you choose products grown closer to home.
Practical note: frozen peas are one of the few vegetables that can outperform off-season fresh in taste and texture. Keep a bag in the freezer for quick sides, blended soups, risottos, grain bowls, and last-minute “veg boosts” to noodles or eggs.
Peas nutrition profile (per 100 g)
Reference form: values below reflect green peas, cooked (boiled, drained, without salt) per 100 g unless noted. Daily Values (%DV) use current adult labeling standards. Split peas are provided for context where helpful.
Macros and electrolytes (per 100 g, cooked green peas)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 84 kcal | — |
| Protein | 5.4 g | 11% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Carbohydrate | 15.0 g | 5% |
| Dietary fiber | 5.1 g | 18% |
| Total sugars | 5.7 g | — |
| Sodium | 3 mg | 0% |
| Potassium | 271 mg | 6% |
| Water | 78.9 g | — |
Cooked split peas (for comparison): ≈118 kcal, 8.3 g protein, 0.4 g fat, 21 g carbohydrate, 8.3 g fiber per 100 g; thicker texture and higher fiber density make them ideal for soups.
Carbohydrates
| Component | Amount (per 100 g cooked) |
|---|---|
| Starch | ~9–10 g |
| Sugars (mainly sucrose) | ~5–6 g |
| Fiber | 5.1 g |
| Resistant starch and α-galactosides | Present; reduced by soaking and thorough cooking (mainly relevant to split peas) |
Fats and fatty acids
| Lipid | Amount (per 100 g cooked) |
|---|---|
| Monounsaturated fatty acids | ~0.03 g |
| Polyunsaturated fatty acids | ~0.08 g |
| Linoleic acid (omega-6) | ~0.07 g |
| Alpha-linolenic acid (omega-3) | ~0.01 g |
| Cholesterol | 0 g |
Vitamins
| Vitamin | Amount (per 100 g cooked) | %DV |
|---|---|---|
| Vitamin C | 16 mg | 18% |
| Vitamin K | 25 µg | 21% |
| Folate (DFE) | 64 µg | 16% |
| Vitamin A (RAE) | 38 µg | 4% |
| Thiamin (B1) | 0.24 mg | 20% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 2.1 mg | 13% |
| Vitamin B6 | 0.13 mg | 8% |
| Choline | 28 mg | 5% (AI) |
Minerals
| Mineral | Amount (per 100 g cooked) | %DV |
|---|---|---|
| Phosphorus | 108 mg | 9% |
| Magnesium | 33 mg | 8% |
| Potassium | 271 mg | 6% |
| Iron | 1.5 mg | 8% |
| Zinc | 1.2 mg | 11% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.41 mg | 18% |
| Calcium | 25 mg | 2% |
| Selenium | 1.8 µg | 3% |
| Sodium | 3 mg | 0% |
Bioactives and phytonutrients
- Carotenoids: lutein and zeaxanthin (not typically listed on labels) contribute to eye-health–oriented eating patterns.
- Polyphenols and saponins: present in skins and seed coats; gentle processing preserves more.
Allergens and intolerance markers
- Legume proteins: pea protein concentrates are increasingly used in plant-based foods and can trigger reactions in sensitized individuals. Cross-reactivity with other legumes is possible for some people.
Anti-nutrients
- Phytate, tannins, trypsin inhibitors: reduced significantly by soaking and cooking (most relevant for dried split peas).
- Lectins: inactivated by proper boiling.
Glycemic and acid–base metrics
- Glycemic tendency: cooked green peas generally exhibit low to moderate glycemic index; pairing with whole grains and healthy fats further lowers meal glycemic load.
- Acid–base: peas are near neutral to slightly base-forming in mixed diets.
Note: values vary by variety, maturity, and preparation. Frozen peas are blanched at harvest and retain comparable micronutrient patterns; canned peas may have higher sodium unless rinsed.
Evidence-based health benefits of peas
Cardiometabolic support through fiber and protein. Regularly eating pulses—including peas—is associated with modest improvements in LDL cholesterol and fasting glucose when they replace refined carbohydrates or processed meats. Peas contribute soluble and insoluble fiber along with plant protein, a combination that slows digestion, helps bind bile acids, and supports healthier lipid profiles over time. A simple swap—½–1 cup cooked peas instead of a starchier side—nudges meals toward a heart-smart pattern with minimal effort.
Stable energy and better glycemic balance. The carbohydrate in peas is slower to digest than that in many refined sides. In mixed meals, peas help temper post-meal glucose peaks, which many people perceive as steadier energy and fewer cravings. Split pea soups and dals, because of their higher fiber and thicker matrix, can be even more effective at smoothing blood sugar responses across the meal.
Digestive health and microbiome diversity. Peas feed beneficial gut microbes that produce short-chain fatty acids (SCFAs) such as butyrate and propionate. SCFAs help maintain the gut barrier, provide fuel for colon cells, and participate in signaling pathways related to inflammation and metabolic health. Cooling cooked peas (as in leftovers or salads) slightly increases resistant starch, which further supports SCFA production—an easy “second meal” benefit.
Nutrient density in small portions. Per 100 g cooked, peas deliver vitamin K (≈21% DV), vitamin C (≈18% DV), thiamin, niacin, and minerals such as phosphorus and copper. For plant-forward eaters, peas are a convenient way to add folate and magnesium—both commonly underconsumed. Combining peas with vitamin C–rich foods (citrus, tomatoes, peppers) enhances non-heme iron absorption across the meal.
Eye-friendly carotenoids. Peas contain lutein and zeaxanthin, carotenoids that accumulate in the macula of the eye. While peas do not rival leafy greens for carotenoid concentration, their frequent use in mixed dishes helps raise baseline intake for people who rarely eat greens.
Weight management and satiety. Peas are low in energy density yet satisfying. A standard ½–1 cup cooked portion adds volume, fiber, and protein for relatively few calories, which can help trim meal energy without feeling deprived. In recipe development, peas often replace part of the refined starch or meat to reduce calories while preserving texture.
Athletic recovery and performance nutrition. The mix of carbohydrates and plant protein in peas, especially split peas, supports glycogen replenishment and repair after training sessions. A bowl of split pea soup with whole-grain bread and a little olive oil offers an economical recovery meal with electrolytes, potassium, and magnesium.
Sustainability co-benefits. From farm to table, peas align with reduced environmental impact: nitrogen fixation lowers fertilizer needs and greenhouse emissions from crop production; short growing seasons suit rotations that protect soil; and frozen formats cut produce waste in home kitchens. Choosing peas several times a week is an easy, budget-friendly step toward climate-savvy eating.
Practical benchmark: many trials reporting improvements with pulses use ½ to 1 cup cooked daily over several weeks. You do not have to eat peas every day—rotate peas, lentils, chickpeas, and beans to diversify fibers and flavors while keeping portions consistent.
Risks, allergies and interactions
Allergy and cross-reactivity. Pea allergy is less common than peanut or soy allergy but is increasingly recognized, especially with the rise of pea protein isolates in snacks, plant-based milks, and meat alternatives. Some individuals with legume allergies may show cross-reactivity due to similar storage proteins. Anyone with a known legume allergy should consult an allergist before adding pea protein products.
Digestive tolerance and FODMAPs. Peas contain α-galactosides (fermentable oligosaccharides) that can cause gas and bloating in sensitive people. Strategies that help: start with ¼–½ cup cooked, increase gradually, and pair peas with ginger, cumin, or fennel. Split peas are higher in fermentable fibers per bite; if you are in an IBS flare, small portions of tender green peas or well-pureed split pea soups may be better tolerated than large, chunky servings.
Vitamin K and anticoagulants. Green peas provide vitamin K (≈25 µg/100 g). This is not typically problematic, but if you take warfarin or another vitamin K–sensitive anticoagulant, keep your vitamin K intake consistent from week to week. Do not drastically swing between very high and very low intakes without medical guidance.
Potassium and kidney disease. Peas contribute moderate potassium. People with advanced chronic kidney disease or those on potassium-restricted diets should tailor portions with a renal dietitian. Boiling and draining can lower potassium slightly but also reduces some vitamins; balance technique and needs.
Purines, gout, and uric acid. Peas contain moderate purines. Most people with gout can include modest portions within a pattern that limits alcohol and high-purine meats; personalized guidance remains best if you have frequent flares.
Sprouts and food safety. Like other sprouts, pea shoots or sprouts grown in warm, humid conditions can harbor harmful bacteria. Pregnant individuals, older adults, young children, and immunocompromised people should avoid raw sprouts or cook them thoroughly. Frozen peas are blanched and pose low microbial risk when handled properly.
Sodium in canned products. Canned peas can be high in sodium. Rinsing reduces sodium meaningfully; “no salt added” versions are widely available. If you season home-cooked split peas with stock or cured meats, account for cumulative sodium in the bowl.
Medication timing. High-fiber meals can modestly affect absorption of certain medications. When advised by your clinician, separate critical medicines (such as levothyroxine) from high-fiber meals by a few hours.
Bottom line: most healthy adults can enjoy peas several times per week. If you have allergies, kidney disease, or are on anticoagulants, align your plan with clinical advice.
Selecting quality sustainability and storage
Fresh peas
- Season and feel: Fresh shelling peas peak in spring. Pods should be firm, bright green, and well-filled; peas inside should be sweet and crisp.
- Snow and snap peas: Look for unblemished pods that snap cleanly. The string along the seam should pull away easily; trim ends just before cooking.
- Use quickly: Sugars turn to starch after harvest. If you buy fresh shelling peas, cook within 1–2 days.
Frozen peas
- Advantages: Usually harvested and blanched at peak ripeness, then flash-frozen—often sweeter and more reliable than out-of-season fresh peas.
- How to choose: Avoid bags with large ice crystals or clumps, which may indicate thaw-refreeze cycles.
- Convenience: Keep a bag for easy vegetable boosts to grains, soups, or eggs.
Canned peas
- What to check: Choose “no salt added” when possible; otherwise rinse well. Texture is softer than frozen; better for mashes, stews, or casseroles than crisp side dishes.
Split peas
- Color and age: Bright green or yellow color suggests fresher stock; dull or dusty peas may be older and take longer to soften.
- Storage: Keep in airtight containers in a cool, dry place. Best quality within 12–18 months; older split peas remain safe but may need longer simmering.
Sustainability snapshot
- Nitrogen fixation: Peas enrich soil by fixing atmospheric nitrogen, reducing fertilizer inputs and supporting rotations with cereals.
- Short season: Quick growth fits tight planting windows and helps diversify cropping systems.
- Low waste at home: Frozen peas reduce spoilage and food waste; split peas are shelf-stable and budget-friendly.
Storage at home
- Fresh: Refrigerate unwashed in a breathable bag; use within 2–3 days.
- Frozen: Store at −18°C (0°F); keep sealed to prevent freezer burn; best quality for 8–12 months.
- Cooked peas or pea dishes: Refrigerate within two hours; use within 3–4 days or freeze for up to 3 months.
- Split peas (dry): Airtight jar or canister away from light and heat; consider adding a food-safe desiccant in humid climates.
Quality troubleshooting
- Tough split peas: Minerals in hard water or acidic ingredients can slow softening. Use filtered water, add salt after peas hydrate, and wait to add tomatoes or vinegar until peas are soft.
- Dull color in green peas: Overcooking and exposure to acid cause chlorophyll to fade. Cook briefly and add acids at the end.
Preparation cooking and nutrient retention
Goal: preserve color and texture, maximize vitamin and mineral retention, and improve digestibility.
Green peas (fresh or frozen)
- Steam or blanch: Cook in lightly salted boiling water for 2–3 minutes (fresh) or 1–2 minutes (frozen) until bright green and tender; drain promptly. For salads, shock in ice water to lock color.
- Sauté: Warm oil or butter; add aromatics (shallot, garlic), then peas; cook 3–5 minutes over medium heat; finish with lemon, mint, dill, or parmesan.
- Microwave: Place peas with a splash of water in a covered microwave-safe bowl; heat 1–3 minutes, stirring once; season at the end.
- Do not overboil: Overcooking dulls color and leaches vitamin C and B vitamins.
Snow and snap peas
- String and trim: Remove the seam string for best texture.
- High-heat quick cook: Stir-fry in hot oil for 2–3 minutes; keep them crisp-tender.
- Raw uses: Great for snacking; rinse well. For at-risk groups, briefly blanch to lower microbial risk.
Split peas (dried)
- Rinse: No soaking required for most varieties.
- Simmer: Combine 1 cup split peas with 3 cups water or stock; bring to a boil, then simmer 30–45 minutes until creamy. Skim foam early.
- Pressure cooker: High pressure 10–15 minutes, natural release.
- Salt and acid timing: Salt after peas hydrate (about 10–15 minutes into simmer); add acidic ingredients (tomato, lemon, vinegar) when peas are soft to avoid toughening.
Retention tips
- Use minimal water and avoid prolonged boiling to preserve water-soluble vitamins.
- Keep some cooking liquid for soups and sauces—minerals and flavor live there.
- Chlorophyll care: A pinch of baking soda keeps peas greener but can degrade thiamin and affect flavor; better to control time and temperature, then add acids at the end.
- Leftovers bonus: Cooling increases resistant starch slightly; reheat gently to maintain texture.
Flavor blueprints
- Minted peas: Sauté peas in olive oil with garlic; finish with lemon zest and chopped mint.
- Spring risotto boost: Stir a cup of peas into risotto at the end with grated cheese and herbs.
- Split pea soup: Sweat onion, carrot, celery; add split peas, bay leaf, and stock; simmer until creamy; finish with vinegar and pepper.
- Pea pesto: Blend blanched peas with basil, parsley, lemon, nuts or seeds, olive oil, and a little parmesan or nutritional yeast.
Batch cook and freeze
- Green peas: Blanch, drain well, and freeze flat in bags for quick portions.
- Split pea base: Make a thick purée; freeze in 1–2 cup portions; thin with stock for fast soups.
Portions comparisons and FAQs
Practical serving and frequency
- Everyday portion: ½–1 cup cooked peas (≈80–160 g) as a side or folded into mixed dishes.
- Split peas: ¾–1 cup cooked as a soup serving or entrée base.
- Children: Start with 2–4 tablespoons and increase gradually, mashing lightly for toddlers.
Peas versus other options (per 100 g cooked)
- Green peas vs corn: Peas usually have more protein and fiber and fewer calories; corn is starchier with a sweeter profile.
- Peas vs edamame (young soybeans): Edamame is higher in protein and fat; peas are lighter and typically stronger in vitamin K per 100 g.
- Split peas vs lentils: Similar fiber and protein; split peas often become creamier and are ideal for silky soups; lentils hold shape better in salads.
- Fresh or frozen peas vs canned: Frozen retain texture and vitamin C better; canned are softer and saltier unless rinsed.
Budget and meal planning
- Keep frozen peas for instant vegetables on busy nights and split peas for batch-cooked soup that freezes well. Both are cost-effective, reduce food waste, and stretch recipes.
FAQs
Do I need to soak split peas?
No. Most split peas soften without soaking. If your water is very hard or peas are older, a brief soak can help, but it is not required.
Are peas low carb?
Peas contain carbohydrate but are lower in energy density than many starches and bring fiber and protein that slow digestion. Fit them into your carbohydrate budget rather than excluding them.
Are frozen peas as nutritious as fresh?
Often yes—sometimes better outside peak season. They are blanched and frozen quickly, preserving sweetness and key vitamins.
Can I eat peas with IBS?
Tolerance varies. Try ¼–½ cup cooked at a time; use tender green peas or well-pureed split pea soups; build up slowly as symptoms allow.
Do peas cause weight gain?
Not inherently. They are relatively low in calories per bite and promote fullness. Portion creep usually comes from butter, cream, or heavy add-ins, not the peas themselves.
Do peas interact with blood thinners?
Peas contain vitamin K. If you take warfarin, keep your intake of vitamin K–rich foods consistent; do not avoid peas entirely unless advised.
Can dogs eat peas?
Plain cooked peas are generally safe in small amounts for many dogs; avoid onions, garlic, salty broths, and heavily seasoned dishes. Ask your veterinarian for individualized guidance.
What about pea protein powders?
They can be a convenient protein source but read labels for sodium and added sweeteners. If you have legume allergies, consult an allergist before using.
References
- Legumes and pulses—a scoping review for Nordic Nutrition Recommendations 2023 2024 (Scoping Review)
- Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis 2023 (Systematic Review and Meta-analysis)
- Resistant starch and the gut microbiome: Exploring beneficial interactions and dietary impacts 2024 (Systematic Review)
- Nutrition Facts for Peas, green, cooked, boiled, drained, without salt 2024 (Database)
Disclaimer
This article provides general information for education and is not a substitute for personalized medical advice, diagnosis, or treatment. Nutritional needs vary by health history, medications, and goals. If you have allergies, kidney disease, are on anticoagulants, or manage digestive conditions, seek guidance from a qualified healthcare professional or registered dietitian before making significant dietary changes.
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