How Much Protein in Peas

Peas are one of the UK’s most loved vegetables, known for their sweetness, versatility, and bright green colour. Whether served alongside Sunday roasts, stirred into risottos, or blended into soups, peas are a staple in many British kitchens. Beyond their taste and convenience, peas are also a surprisingly good source of plant-based protein. Understanding how much protein peas contain and how they contribute to overall health can help you make smarter nutritional choices, especially if you follow a vegetarian or plant-forward diet.

The Protein Content in Peas

Peas contain around 5 grams of protein per 100 grams when cooked, making them one of the most protein-rich vegetables available. In their raw form they contain slightly more, approximately 6 grams per 100 grams, but most people consume them cooked or frozen, which makes them easier to digest and equally nutritious. A typical serving of peas, about 80 grams or half a cup, provides around 4 grams of protein.

For context, this is higher than most other common vegetables such as carrots, spinach, or broccoli. While peas do not provide as much protein as beans, lentils, or meat, they still make a valuable contribution to daily intake, particularly when eaten as part of a varied diet.

Comparing Peas to Other Protein Sources

When comparing peas to other protein-rich foods, they sit somewhere between vegetables and legumes. Lentils and chickpeas provide about 9 grams of protein per 100 grams cooked, while green peas offer around 5 grams. However, peas have the advantage of being low in fat and calories while still providing a decent amount of protein, fibre, and essential nutrients.

Peas also form the basis of many plant-based protein products, such as pea protein powder, which is made by extracting and concentrating the protein from yellow split peas. This shows just how protein-dense peas can be when processed and why they are often used in vegetarian or vegan protein supplements.

The Role of Protein in Peas

The protein in peas is high quality and contains all nine essential amino acids, though in slightly lower amounts of methionine. This means that peas are nearly a complete protein source and, when eaten with grains like rice or pasta, they form a perfectly balanced amino acid profile.

Protein plays a vital role in building and repairing tissues, supporting muscle health, and maintaining enzyme and hormone function. Including peas regularly in meals helps support these bodily processes while providing additional benefits from their fibre and micronutrient content.

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The Nutritional Value of Peas

Peas are nutrient-dense yet low in calories, making them one of the healthiest foods to include in any meal. A 100-gram serving of cooked peas contains around 80 calories, 5 grams of protein, 14 grams of carbohydrates, and less than 1 gram of fat. They are an excellent source of fibre, vitamin C, vitamin K, and several B vitamins, including folate and thiamine.

Peas also provide important minerals such as iron, magnesium, potassium, and zinc, all of which contribute to various aspects of wellbeing. Their antioxidant compounds, such as flavonoids and carotenoids, help protect cells from damage caused by oxidative stress, supporting long-term health and vitality.

Peas and Muscle Health

Thanks to their high-quality plant protein, peas are a useful addition to meals for supporting muscle health and repair. Although their protein content is lower than that of animal-based foods, their amino acid composition makes them an important protein source for vegetarians and vegans.

Peas are often used as the base for pea protein powder, which has gained popularity among athletes for its effectiveness in promoting muscle recovery. This protein is easily digestible, hypoallergenic, and gentle on the stomach, making it suitable for those who struggle with dairy or soy-based alternatives.

Including peas in your diet, particularly when paired with grains or other legumes, can therefore contribute meaningfully to daily protein intake and muscle maintenance.

Peas and Energy

Peas are an excellent source of sustained energy. Their combination of carbohydrates, fibre, and protein provides both immediate fuel and long-lasting satiety. The natural sugars in peas offer quick energy, while their protein and fibre slow digestion, keeping blood sugar levels stable.

This makes peas an ideal ingredient for balanced meals, especially when paired with complex carbohydrates like brown rice, quinoa, or wholewheat pasta. The B vitamins in peas, particularly thiamine and niacin, also help convert food into energy at the cellular level, supporting overall vitality throughout the day.

Peas and Heart Health

Peas are rich in heart-supporting nutrients such as potassium, magnesium, and fibre. These help maintain healthy blood pressure and cholesterol levels. The soluble fibre in peas binds to cholesterol in the digestive system and helps remove it from the body, lowering total cholesterol levels over time.

The plant-based protein in peas has also been linked to improved cardiovascular health compared with higher intakes of animal-based proteins. Replacing red meat with peas or other legumes a few times a week can support a healthier heart while still providing satisfying, protein-rich meals.

Peas and Digestion

Peas are a natural source of dietary fibre, providing around 5 grams per 100 grams cooked. This fibre promotes healthy digestion, supports bowel regularity, and feeds beneficial gut bacteria. The prebiotic compounds in peas encourage the growth of these bacteria, which in turn help strengthen the immune system and improve nutrient absorption.

Because peas are gentle on the digestive system, they are suitable for most people, including those with mild digestive sensitivities. Their balance of fibre and easily digestible protein makes them a valuable addition to meals that promote overall gut health.

Peas and Blood Sugar Control

The combination of protein and fibre in peas helps stabilise blood sugar levels. Both slow the absorption of carbohydrates, preventing sharp rises in glucose after meals. This makes peas an ideal food for those managing diabetes or looking to maintain steady energy throughout the day.

Unlike refined carbohydrates, which digest quickly, peas release energy gradually, supporting better blood sugar regulation. Including peas in soups, stews, or salads adds texture, flavour, and a nutritional boost that supports metabolic balance.

Peas and Weight Management

Peas can play an important role in maintaining a healthy weight. Their combination of protein and fibre promotes satiety, meaning they help you feel full for longer. This can prevent overeating and reduce the likelihood of snacking between meals.

Peas are also low in calories and fat, so they fit easily into calorie-conscious diets. Replacing higher-fat foods with peas as a side dish or main ingredient can lower overall energy intake while maintaining satisfaction and nutrition.

Peas and Immunity

The vitamin C content in peas supports the immune system by helping the body produce white blood cells and protecting against infection. Peas also contain antioxidants such as carotenoids and flavonoids, which help neutralise free radicals that can damage cells and weaken immunity.

The zinc and iron in peas further contribute to immune health and energy metabolism, ensuring that the body has the nutrients it needs to defend against illness and recover efficiently.

How Much Protein Do You Need Each Day?

According to UK dietary guidelines, adults should consume about 0.75 grams of protein per kilogram of body weight per day. For a person weighing 70 kilograms, that’s roughly 52 grams of protein daily. A standard 80-gram serving of peas provides around 4 grams of protein, contributing a small but valuable portion of this requirement.

When combined with other plant-based foods such as lentils, tofu, or grains, peas can help create meals that provide complete and balanced protein intake throughout the day.

How to Include Peas in a Balanced Diet

Peas are easy to include in almost any meal. They can be added to soups, curries, pastas, stews, or grain bowls, or simply served as a side dish with herbs and olive oil. Mashed peas can also be used as a base for spreads or dips, while frozen peas make a quick and nutritious addition to last-minute meals.

For a higher-protein vegetarian meal, peas pair beautifully with quinoa, brown rice, or tofu. They can also be blended into smoothies or soups for a nutrient-rich boost that fits easily into any diet.

Conclusion

Peas contain around 5 grams of protein per 100 grams cooked, making them one of the most protein-dense vegetables available. In addition to their protein, they provide fibre, vitamins, minerals, and antioxidants that support digestion, heart health, immunity, and energy.

Their versatility, mild flavour, and nutrient balance make peas an excellent addition to a healthy UK diet. Whether added to soups, pastas, or salads, they contribute to both taste and nourishment while helping to meet daily protein needs naturally.

If you would like to increase your protein intake even further, try incorporating our protein powder into your daily routine. It blends perfectly with smoothies or meals containing peas and provides an easy way to meet your protein goals while supporting strength, recovery, and long-term health.