Calories in Peas
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🫛 Calculate Calories for Any Peas Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 40.0 mg | 44% | |
| Vitamin K | 24.8 µg | 21% | |
| Folate (B9) | 65 µg | 16% | |
| Magnesium | 33 mg | 8% | |
| Potassium | 244 mg | 5% | |
| Vitamin B6 | 0.17 mg | 10% | |
| Thiamine (B1) | 0.27 mg | 22% | |
| Iron | 1.47 mg | 8% | |
| Phosphorus | 108 mg | 9% | |
| Zinc | 1.24 mg | 11% |
Calories in Peas by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Peas Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ¼ cup | 50g | 41 kcal | 7.2g | 4.5g | 0.2g |
| ½ cup | 73g | 59 kcal | 10.5g | 6.6g | 0.3g |
| ⭐ 1 cup | 145g | 117 kcal | 21.0g | 13.1g | 0.6g |
| 1 oz | 28g | 23 kcal | 4.0g | 2.5g | 0.1g |
| 100g | 100g | 81 kcal | 14.5g | 9.4g | 0.4g |
Macronutrient Breakdown — per 100g
Green peas are 79% water. Net carbs are 9.4g per 100g. At 5.42g of protein per 100g — 27% of total calories — peas have the highest protein content of any common vegetable. They are technically legumes used as vegetables.
Micronutrient Highlights
Peas Health Benefits & Nutrition
Highest Protein of Any Common Vegetable
Green peas contain 5.42g of protein per 100g — 27% of their total calories. A cup of peas provides 7.9g of protein — more than an egg. While pea protein is not complete (low in methionine), it is significantly higher than any other common vegetable. Pea protein is now widely used in plant-based protein supplements due to its amino acid profile and digestibility. Regular green peas are also rich in lysine — an essential amino acid often limited in plant foods.
Exceptional Fiber Content
Peas provide 5.1g of fiber per 100g — the highest of any common vegetable. A cup of peas covers 18% of the daily fiber requirement. The fiber is a mix of soluble (which lowers cholesterol and feeds gut bacteria) and insoluble (which promotes bowel regularity). Pea fiber is particularly rich in pectin, which has been shown to reduce LDL cholesterol and improve blood sugar control.
Blood Sugar Management
Despite containing 14.5g of carbs per 100g, peas have a moderate glycemic index of ~48 — significantly lower than their carb content suggests. This is due to the combination of fiber, resistant starch, and protein slowing glucose absorption. Studies show that replacing other carbohydrate sources with peas improves glycemic control in diabetics. The protein content triggers insulin-independent glucose uptake mechanisms.
Cardiovascular Benefits
Peas contain multiple cardiovascular-protective compounds: fiber (lowers LDL), folate (reduces homocysteine), vitamin K (prevents arterial calcification), and antioxidants including catechin and epicatechin. A 2019 review found that legume consumption (including green peas) was associated with 14% lower cardiovascular disease risk and 10% lower risk of coronary heart disease.
Peas vs Other Vegetables — Calorie Comparison
Is Peas Suitable for Your Diet?
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Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.