Can Peas- Nutrition Facts | Protein, Fiber, Calories

Green peas give you fiber, plant protein, folate, vitamin K, and steady carbs in a low-fat serving.

Peas don’t get the same attention as kale, berries, or avocados. That’s a miss. A bowl of peas brings more to the table than most people expect: solid fiber, a handy dose of plant protein, useful vitamins, and a texture that fits soups, rice bowls, curries, pasta, and plain side dishes.

If you want the plain answer, peas are a starchy vegetable with a nutrition profile that sits in a sweet spot. They’re lighter than many grain sides, richer in protein than most vegetables, and easy to work into meals without changing the whole plate.

This article breaks down the numbers, what those numbers mean in real life, and when peas fit best on your plate.

What Peas Give You In Real Terms

Peas are best known for three things: carbs, fiber, and plant protein. That mix gives them more staying power than watery vegetables like lettuce or cucumber. You eat them, and they feel like food, not garnish.

A 100 gram serving of green peas has about 81 calories, 5.4 grams of protein, 14.5 grams of carbs, 5.1 grams of fiber, and less than half a gram of fat. A cup of cooked peas lands much higher, since it packs in more food by weight. That comes out to about 134 calories, 8.6 grams of protein, 25 grams of carbs, and 8.8 grams of fiber.

That balance is why peas work well in so many meals. They can bulk up a dish, add bite, and pull some of the workload off meat, eggs, or dairy.

Why The Fiber Stands Out

Fiber is one of the first things worth noticing here. Peas have enough of it to matter. That means a side of peas can leave you fuller than the same calorie count from white rice, crackers, or a sugary snack.

Fiber also slows the pace of digestion. That steadier feel is one reason peas tend to sit better in a meal than many low-fiber starches.

Protein Is Not Sky-High, But It Is Useful

Peas are not a stand-alone protein food in the same way chicken, fish, tofu, or Greek yogurt are. Still, they pull their weight. A cup of cooked peas gives you close to 9 grams of protein, which is a nice bump for a vegetable side.

That matters most when peas are part of a mixed meal. Add them to rice, pasta, soup, or potatoes, and the plate gets more balanced with almost no extra effort.

Can Peas- Nutrition Facts Per Cup And Per 100 Grams

The numbers below make peas easier to size up next to other common foods. Values can shift a bit by variety, cooking method, and brand, though these figures are a solid working range for plain green peas.

• Per 100 grams: about 81 calories, 5.4 g protein, 14.5 g carbs, 5.1 g fiber, 0.4 g fat
• Per 1 cup cooked: about 134 calories, 8.6 g protein, 25 g carbs, 8.8 g fiber, 0.4 g fat
• Main vitamins and minerals: vitamin K, folate, vitamin C, manganese, iron, potassium

That mix helps explain why peas often feel more filling than their calorie count suggests. You’re not getting empty starch. You’re getting starch plus fiber, plus protein, plus micronutrients.

A quick note on labels: canned peas, seasoned peas, and buttered peas can look different on the nutrition panel. Sodium can jump fast in canned versions, and calories rise once butter, cream, bacon, or cheese enter the pan.

Pea Nutrition Facts That Matter Most

Not every number on a food label deserves equal attention. With peas, a handful of nutrients do most of the talking.

Nutrient	Approximate Amount	Why It Matters On The Plate
Calories	81 per 100 g	Low enough for a side dish, filling enough to count
Protein	5.4 g per 100 g	Adds body to meals that need more substance
Carbohydrates	14.5 g per 100 g	Gives energy and makes peas more satisfying than leafy vegetables
Fiber	5.1 g per 100 g	Helps with fullness and slows digestion
Fat	0.4 g per 100 g	Plain peas are naturally low in fat
Vitamin K	Moderate amount	Part of normal blood clotting and bone health
Folate	Moderate amount	Useful for cell growth and normal tissue function
Vitamin C	Moderate amount	Adds antioxidant value to a plain side

If you want the official data source, the USDA keeps searchable food composition data in FoodData Central. For the wider place of peas in the legume family, Harvard’s page on legumes and pulses is a handy reference.

Are Peas A Vegetable Or A Protein Food?

They’re sold and cooked like a vegetable. Nutritionally, they act like a bridge food. They carry more protein and carbs than non-starchy vegetables, yet they still fit well beside other vegetables in a meal.

That’s one reason peas work in many eating styles. You can treat them as a side, stir them into grain bowls, or use them to stretch smaller amounts of chicken, tofu, or fish.

How Peas Fit Into Everyday Meals

Peas are easy to place once you know what job they do. They bring gentle sweetness, body, and color. They also cook fast, which is nice on nights when dinner needs to happen in a hurry.

• Stir peas into fried rice or quinoa bowls for extra fiber and protein.
• Add them to creamy pasta to make the dish feel less heavy.
• Mix peas into mashed potatoes for more texture and a little lift in nutrients.
• Use them in soups, stews, and curries where they hold shape well.
• Toss them into salads once cooled for a sweeter bite than beans or lentils.

From a meal-planning angle, peas also pair well with foods that don’t bring much fiber. That includes white rice, plain noodles, and many frozen comfort foods.

For broad healthy eating advice, the NHS includes peas with beans and pulses in the Eatwell Guide, where they’re listed as useful sources of protein, fiber, vitamins, and minerals.

Fresh, Frozen, And Canned Peas

The best version is often the one you’ll eat. Fresh peas can taste sweet and bright, though they’re not always easy to find and they lose tenderness fast. Frozen peas are a smart everyday pick. They’re picked and frozen early, cook fast, and usually keep their color and flavor well.

Canned peas can still be fine, though they tend to be softer and can carry much more sodium. If you use canned peas often, reading the label pays off.

Type	What It Is Like	Best Use
Fresh peas	Sweet, tender, short season	Simple side dishes and spring meals
Frozen peas	Reliable texture, easy to store	Weeknight cooking, soups, rice, pasta
Canned peas	Softer texture, sodium may be higher	Fast pantry meals when rinsed and drained

Do Cooking Methods Change The Nutrition?

Yes, though not in a dramatic way if you’re just boiling, steaming, or microwaving plain peas. The larger swing comes from what gets added. Butter, cream sauces, bacon drippings, and heavy cheese can turn a light side into a rich one in no time.

If your goal is to keep the pea nutrition facts close to the plain version, cook them with a little salt, black pepper, herbs, lemon, or olive oil instead of rich sauces.

When Peas May Not Be The Best Fit

Peas are nutritious, but that doesn’t mean they work for every person in every setting. If you’re watching carb intake closely, peas are higher in carbs than spinach, broccoli, or zucchini. If you’re sensitive to legumes, a large serving may feel heavy.

Portion size matters too. A half-cup side is a different thing from piling peas into a bowl and calling it dinner. They help a plate. They don’t solve the whole plate by themselves.

Smart Ways To Portion Them

• As a side: 1/2 to 1 cup cooked works well for most meals.
• In mixed dishes: 1/3 to 3/4 cup adds texture without taking over.
• For a lighter plate: pair peas with non-starchy vegetables like mushrooms or green beans.

That gives you the good part of peas without letting carbs stack up too fast with bread, rice, potatoes, and dessert all in the same meal.

What To Take From The Numbers

Peas earn their place because they bring more than one thing at once. You get carbs for energy, fiber for fullness, protein for staying power, and a useful spread of vitamins and minerals. That’s a strong return from a food that cooks in minutes and fits into a pile of dishes.

If you want a vegetable that feels light and still has substance, peas are a smart pick. Frozen peas may be the easiest version for most kitchens. Fresh peas are great in season. Canned peas can still work when convenience wins, as long as the label looks clean.