Food guide

Green Peas

Technically a legume: nearly 9 g each of protein and fibre in a cooked cup.

VegetablesProtein-RichFibre-RichPlant-Based

Green Peas, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of green peas, cooked for fair comparison. Typical serving: 1 cup cooked (160 g) — 134 kcal per 160 g serving.

Nutrition information for Green Peas
Nutrient	Per 100 g	Per serving (160 g)	Per 100 kcal
Energy	84 kcal	134 kcal	100 kcal
Protein	5.4 g	8.6 g	6.4 g
Carbohydrate	15.6 g	25 g	18.7 g
Fat	0.3 g	0.4 g	0.3 g
Fibre	5.5 g	8.8 g	6.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of green peas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Green Peas
Nutrient	Per 100 g	Per serving (160 g)	% DV
Vitamins
Vitamin A	40 µg	64 µg	4%
Vitamin C	14.2 mg	22.7 mg	16%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.14 mg	0.22 mg	<1%
Vitamin K	25.9 µg	41.4 µg	22%
Thiamin	0.26 mg	0.42 mg	22%
Riboflavin	0.15 mg	0.24 mg	12%
Niacin	2 mg	3.2 mg	13%
Vitamin B6	0.22 mg	0.35 mg	13%
Folate	63 µg	101 µg	16%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.15 mg	0.24 mg	3%
Choline	29.7 mg	47.5 mg	5%
Minerals
Calcium	27 mg	43.2 mg	2%
Iron	1.5 mg	2.4 mg	8%
Magnesium	39 mg	62.4 mg	9%
Phosphorus	117 mg	187 mg	9%
Potassium	271 mg	434 mg	6%
Sodium	3 mg	4.8 mg	<1%
Zinc	1.2 mg	1.9 mg	11%
Selenium	1.9 µg	3 µg	3%
Copper	0.17 mg	0.27 mg	19%
Manganese	0.53 mg	0.85 mg	23%

Source: USDA FoodData Central — Peas, green, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat green peas?

The most protein-dense vegetable in most freezers.
Frozen peas are picked and frozen fast, so nutrition holds up well.
Cook from frozen in two minutes.

How to include it

Blitz with mint and olive oil as a spread for toast.
Stir through pasta with ricotta and lemon at the end.
Add to fried rice in the last minute.

Things to consider

High in GOS carbohydrates, a common IBS trigger in large portions.
Mushy peas and tinned versions lose much of the vitamin C.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

DairyProtein-Rich

Ricotta

A soft whey cheese with 14 g protein per half cup and a mild, creamy texture.

kcal: 138
protein: 11.4 g
fibre: 0 g

per 100 g · Typical serving: 1/2 cup part skim (124 g)

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g