Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| 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% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| 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 |
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.
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.
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.
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. Research suggests that replacing other carbohydrate sources with peas improves glycemic control in diabetics. The protein content triggers insulin-independent glucose uptake mechanisms.
Peas contain multiple cardiovascular-protective compounds: fiber (lowers LDL), folate (reduces homocysteine), vitamin K (may help reduce risk of 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.
Nutrition values sourced from USDA FoodData Central. Not medical advice.