Calories in Peas: Nutritional facts for Peas Types

A 100-gram (about 3.5 ounces) serving of cooked green peas contains 84 calories. A 100-gram serving of raw green peas contains about 79 calories.

One kilogram (1000 grams or about 2.2 pounds) of cooked green peas contains 840 calories. One kilogram of raw green peas contains 790 calories.

The calorie content of one cup of peas depends on whether they are raw or cooked. One cup of cooked green peas (160 grams or 5.6 ounces) contains 134 calories. One cup of raw green peas (145 grams or 5.1 ounces) contains about 115 calories.

Peas are filled with essential nutrients that support overall health, as shown below:

• Source of Dietary Fiber: Peas are rich in dietary fiber, crucial for maintaining digestive health, promoting regular bowel movements, and feeding beneficial gut bacteria. Fiber also contributes to feelings of fullness, which can aid in weight management. (USDA FoodData Central; General Nutritional Science)
• Source of Plant-Based Protein: Peas provide a good amount of plant-based protein, which is important for muscle maintenance, tissue repair, and various bodily functions, including enzyme and hormone production. (USDA FoodData Central)
• Support for Blood Sugar Control: The combination of fiber and protein in peas helps slow the absorption of sugar into the bloodstream, contributing to more stable blood sugar levels, which is particularly beneficial for individuals managing diabetes. (Jenkins, D. J., et al. 1981. Glycemic index of foods: a physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition)
• Rich in Vitamins and Minerals: Peas contain various essential vitamins and minerals, including Vitamin K for blood clotting and bone health, Vitamin C as an antioxidant and for immune support, Thiamin (B1) for energy metabolism, and Manganese, an important antioxidant enzyme cofactor. (USDA FoodData Central)
• Heart Health Contributions: Peas contain heart-friendly nutrients like potassium and magnesium, along with fiber and antioxidants (like flavanols and carotenoids), which can help regulate blood pressure, manage cholesterol levels, and reduce inflammation, supporting overall cardiovascular health. (General Nutritional Science; USDA FoodData Central)

Peas are nutritious but have some potential downsides, such as the ones listed below:

• Contain Antinutrients: Peas contain substances like phytic acid and lectins, which can slightly reduce the absorption of minerals like iron, zinc, and calcium. However, these effects are significantly minimized by cooking, sprouting, or soaking, and are generally not a concern in the context of a varied diet. (General Nutritional Science; Urbano, G., et al. 2000. The role of phytic acid in legumes: antinutrient or beneficial function?. Journal of Physiology and Biochemistry) Raw peas contain higher levels.
• May Cause Digestive Issues (FODMAPs): Peas contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), types of carbohydrates that can cause gas, bloating, and discomfort in individuals sensitive to them, such as those with Irritable Bowel Syndrome (IBS), especially when consumed in large amounts. (Monash University FODMAP Diet Resources). Moderating portion sizes (e.g., 1/3 to 1/2 cup cooked) or choosing alternatives like green beans (in smaller amounts) may be necessary for sensitive individuals.

Yes, peas are generally considered good for you because they offer a wealth of essential nutrients, including fiber, protein, vitamins (like K, C, A, and folate), and minerals (like manganese and iron). They contribute significantly to digestive health, aid in blood sugar regulation, support heart health through various mechanisms, and provide plant-based protein. Peas can easily be incorporated into a balanced diet, adding nutritional value, color, and texture to meals.

The Dietary Guidelines for Americans recommend adults consume about 1.5 cup-equivalents of legumes (beans, peas, lentils) per week as part of their overall vegetable intake (around 2.5 cup-equivalents of vegetables daily for a 2,000-calorie diet). A standard serving of cooked peas is typically considered one-half cup (about 80 grams). Including servings of peas several times a week helps meet these recommendations and contributes valuable nutrients.

While there's no official upper limit, consuming excessive amounts of peas daily isn't recommended. Eating very large quantities could lead to significant digestive upset (bloating, gas) due to their fiber and FODMAP content. Furthermore, relying too heavily on one food can displace other necessary foods and nutrients from a balanced diet. Sticking to reasonable serving sizes, like one-half to one cup (80-160 grams) per meal, and listening to your body's tolerance is advisable to maximize benefits and minimize potential discomfort.

The calorie content varies among different types of peas primarily due to differences in starch content and whether the pod is consumed. Shelled garden peas (green peas) have the highest calorie count among common fresh varieties, around 84 calories per 100g cooked, because the mature seeds contain more starch. Edible-podded peas, such as snow peas and sugar snap peas, are significantly lower in calories, both providing about 42 calories per 100g cooked. Their lower calorie density results from their higher water content, the inclusion of the low-calorie edible pod, and, in the case of snow peas, the immaturity of the peas inside.

Yes, the macronutrient profile of peas changes slightly per unit of weight when cooked, due to water loss which concentrates the nutrients. Comparing 100 grams of raw green peas to 100 grams of cooked green peas, the cooked version has slightly higher calories (around 84 kcal vs 79 kcal raw), protein (5.4g vs 5.2g raw), and carbohydrates (15.6g vs 13.7g raw), while fat content remains very low but slightly decreases per 100g (0.2g vs 0.4g raw) potentially due to some leaching. However, the overall ratio of macronutrients remains similar. The most significant change is often observed when comparing by volume (e.g., per cup), as cooking can alter the density and how many peas fit into the cup.

The common garden pea (Pisum sativum) is one of the oldest domesticated crops, with origins tracing back to the Neolithic era in the Near East and Mediterranean basin, possibly around 9,000-10,000 years ago. Archaeological evidence suggests wild peas were gathered long before cultivation began. Early forms spread across Europe and Asia. Initially, peas were likely grown primarily for their dried seeds (like modern split peas), which could be stored easily. Dishes like thick pea soup or porridge (pease pudding in England) became staples, particularly for the less affluent, throughout ancient Roman times and the Middle Ages due to their nutritional value and storage capabilities. The consumption of fresh, immature green peas became fashionable much later, popularized in the French court of Louis XIV during the 17th century. This trend led to the selective breeding of sweeter, more tender varieties suitable for eating fresh, eventually giving rise to the modern garden pea, snow pea, and sugar snap pea enjoyed today in dishes ranging from Italian Risi e Bisi (a traditional Venetian rice and pea dish celebrating spring) to Indian Matar Paneer and simple boiled or steamed side dishes worldwide.