Peas are a staple vegetable across countless cuisines nutritious, mildly sweet, and easy to cook. Whether you’re adding them to soups, pastas, or enjoying them as a side dish, peas offer a good balance of energy, fibre and plant-based protein. While they’re more calorie-dense than leafy greens, they remain a healthy carbohydrate source, especially in whole or lightly cooked form.

Calories in Peas by Type and Portion Size

A standard 80g serving of cooked garden peas (roughly half a cup) contains around 60 to 70 calories. This makes peas one of the higher-calorie vegetables per gram, but still modest enough to be easily included in any meal plan.

100 grams of boiled green peas contains about 80 to 85 calories, depending on the variety. If you eat petit pois, the smaller and sweeter version, the calorie count is roughly the same.

Frozen peas have nearly identical calorie values once cooked. Canned peas can be slightly lower due to added water, though they may include added salt or sugar. Split peas—used in soups and stews—are dried and more calorie-dense, offering around 120 to 130 calories per 100g cooked, due to their reduced water content.

Nutritional Breakdown of Peas

Peas are classed as a starchy vegetable and offer more complex carbohydrates and protein than many other vegetables. A typical 100g serving contains:

  • 14g of carbohydrates, with around 5g of natural sugars
  • 5 to 6g of protein, higher than most vegetables
  • 5g of fibre, making them good for digestion and satiety
  • Less than 1g of fat, with minimal saturated fat

Peas are also rich in vitamin C, vitamin K, B vitamins (particularly folate), and minerals such as iron, magnesium and phosphorus. Their mix of plant protein, fibre and slow-digesting carbs makes them a valuable part of a healthy diet, especially for vegetarians or those looking to reduce meat consumption.

Benefits of Eating Peas

Peas offer a strong nutritional profile that supports several aspects of health. Their high fibre content helps regulate digestion and stabilise blood sugar, while the plant-based protein contributes to muscle maintenance and keeps you feeling fuller for longer.

The combination of vitamin C and antioxidants supports immune function, and vitamin K helps with bone health and blood clotting. Peas are also a good source of folate, important for energy metabolism and especially vital during pregnancy.

Because they’re relatively low in calories and high in fibre, peas make an excellent side for weight-conscious diets. They’re also an eco-friendly protein option compared to animal sources.

Downsides of Eating Peas

While peas are generally very healthy, they do contain more natural sugars and carbs than non-starchy vegetables like spinach or broccoli. This means that large portions could impact blood sugar more noticeably, especially for individuals with diabetes or insulin resistance.

Some people may experience digestive discomfort from peas due to their fibre and oligosaccharide content, which can cause gas or bloating in sensitive individuals. Canned peas may also be high in sodium or contain preservatives, so it’s best to choose fresh or frozen when possible.

For very low-carb diets like keto, peas may not fit easily due to their higher starch content, but in moderate diets they’re well tolerated.

How Peas Fit Into Your Diet

Peas can easily be included in a wide variety of meals without overwhelming your calorie intake. An 80g portion is typically under 70 calories, yet provides a meaningful boost of fibre, protein and micronutrients.

They work well as a side dish, blended into soups, stirred into pasta or rice, or added to salads and curries. If you’re aiming to lose weight or maintain stable blood sugar, pairing peas with a lean protein and healthy fat like chicken and olive oil can balance out their carb content.

Because peas are so adaptable and easy to portion, they’re an ideal vegetable to rotate into your diet several times a week.

Glycaemic Index of Peas

Peas have a low glycaemic index, generally around 45 to 50, meaning they cause a moderate, gradual rise in blood sugar. Their GI is lower than most other starchy foods, such as potatoes or rice, and their fibre and protein help buffer the digestion of carbohydrates.

This makes peas a suitable carbohydrate choice for people managing type 2 diabetes, as well as anyone focused on long-lasting energy and appetite control.

How Peas Are Made and What They Contain

Peas are harvested from the Pisum sativum plant and are typically eaten fresh, frozen or canned. After harvesting, fresh peas are often blanched and frozen, which preserves their nutrients and texture. They can be steamed, boiled, stir-fried or added to dishes directly from frozen with little preparation.

Peas contain natural sugars, fibre, protein, vitamins and minerals, and unless seasoned or processed, they contain no added ingredients. Canned peas may include water, salt and preservatives, while flavoured frozen peas could contain butter, oils or sauces that increase calorie and fat content.

Healthy Alternatives to Peas

If you’re looking for lower-carb or lighter options, broccoli, green beans, spinach or courgette offer similar volume with fewer calories. For a similar protein and fibre profile, edamame (soybeans) are an excellent choice, with slightly more calories but a complete amino acid profile.

For soups and stews, lentils and chickpeas offer a similar texture to split peas, though they come with more calories and carbs per serving.

Summary

Peas contain around 60 to 70 calories per 80g serving, or 80 to 85 calories per 100g. They’re rich in plant-based protein, fibre, vitamins and minerals, and have a low glycaemic index, making them a smart, balanced carbohydrate source. While they’re slightly higher in calories and carbs than non-starchy vegetables, they provide lasting energy and important nutrients that support overall health. Eaten in moderation and as part of a balanced meal, peas are a simple and nutritious addition to most diets.

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