Peas

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By the Nutriveda editorial team · Updated 5 November 2026

Green peas (Pisum sativum) are the young seeds of the pea plant, a legume that is cooked and eaten as a vegetable. 100 g of raw green peas has 81 kcal, 5.4 g of protein, 5.7 g of fibre, 40 mg of vitamin C and 65 µg of folate. That is more protein and fibre than almost any other common vegetable, together with more starch, which is why nutrition guides count peas as a starchy vegetable. Fresh in late spring and frozen all year, they are one of the easiest vegetables to keep at home.

Pea nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Portion: 1 cup (145 g)
Energy	81 kcal	117 kcal
Protein	5.4 g	7.9 g
Fat	0.4 g	0.6 g
Carbohydrate	14.4 g	20.9 g
of which sugars	5.7 g	8.2 g
Fibre	5.7 g	8.3 g
Vitamin C	40 mg	58 mg
Vitamin K	24.8 µg	36 µg
Folate	65 µg	94 µg
Thiamin (B1)	0.27 mg	0.39 mg
Niacin (B3)	2.1 mg	3.0 mg
Iron	1.5 mg	2.1 mg
Magnesium	33 mg	48 mg
Phosphorus	108 mg	157 mg
Potassium	244 mg	354 mg
Zinc	1.2 mg	1.8 mg

Source: USDA FoodData Central, SR Legacy: “Peas, green, raw” (FDC 170419), checked 5 November 2026. The portion column uses the record’s measure of 1 cup = 145 g. The record also lists 449 µg of beta-carotene per 100 g. Values rounded; cooking lowers vitamin C (see below).

A cup of peas brings nearly 8 g of protein and over 8 g of fibre for under 120 kcal. That is a useful combination in plant-based meals, where peas can share the job of lentils and chickpeas.

Glycemic index

Green peas are not listed in the international GI tables (Atkinson 2008), so we give no number. They do carry more carbohydrate than leafy or watery vegetables: 14.4 g per 100 g, of which 5.7 g are sugars and 5.7 g fibre. The fibre and protein slow down a meal, but if you count carbohydrates, count peas too. More on the topic in What is the glycemic index.

Health benefits: what the evidence says

• Fibre. One cup gives about 8 g of fibre, a third of the 25 g a day that EFSA considers adequate for normal bowel function in adults. Few vegetables come close per portion.
• Plant protein. 5.4 g of protein per 100 g is high for a vegetable. Peas will not replace beans or lentils as a main protein source, but they raise the protein of a pasta, risotto or vegetable stew without extra fat.
• Folate. The adult RDA is 400 µg DFE a day and 600 µg in pregnancy. NIH lists half a cup of frozen, boiled green peas at 47 µg. NIH also advises women who could become pregnant to take 400 µg of folic acid a day from supplements or fortified foods in addition to food folate, because it prevents a large share of neural tube defects; peas support folate intake but do not replace that advice.
• Vitamin C. Raw peas have 40 mg of vitamin C per 100 g, against an adult RDA of 90 mg for men and 75 mg for women. NIH explains that vitamin C is sensitive to heat and lists half a cup of frozen, cooked peas at only 8 mg, so cooked peas are a modest source. Short cooking, steaming or microwaving keeps more.
• Thiamin and minerals. By the USDA record, a cup gives 0.39 mg of thiamin, 2.1 mg of iron, 48 mg of magnesium and 354 mg of potassium. The iron is non-heme, and NIH notes that vitamin C in the same meal improves its absorption.

The USDA MyPlate guide lists green peas among starchy vegetables, not among the “beans, peas and lentils” group. In practice that means peas are filling and nutritious, but they are not a “free” vegetable if you are watching energy or carbohydrate.

How to eat peas

• Frozen peas: the practical choice most of the year. Add them to soups, stews, pasta and rice in the last 3-5 minutes so they stay green and sweet.
• Fresh peas: in late spring, buy firm, bright green pods and shell them at home. Very young peas are good raw in salads.
• Pea stew: soften onion and carrot in olive oil, add peas, a little tomato and water, and simmer until tender. Finish with dill or parsley. Serve with bread and yogurt.
• Pea soup or mash: blend cooked peas with a little stock, mint and lemon for a quick soup, or mash them as a side instead of potatoes.
• In salads and grain bowls: combine with quinoa or bulgur, herbs, feta and lemon.
• With eggs: add a handful to omelettes and frittatas with eggs.
• Storage: fresh peas lose sweetness quickly, so cook them within a day or two. Keep frozen peas frozen until you use them; there is no need to thaw.

Who should be careful

• Irritable bowel syndrome. A 2016 review of the low FODMAP diet lists peas among vegetables high in galacto-oligosaccharides (GOS), and snap and snow peas among vegetables high in fructose and polyols. NIDDK also names sugar snap and snow peas among high FODMAP foods. If peas give you gas or bloating, try smaller portions and discuss a structured low FODMAP approach with your doctor or dietitian.
• Counting carbohydrates. If you have diabetes or follow a low-carb diet, count peas as a starchy food: one cup has about 21 g of carbohydrate.
• Warfarin. Peas have moderate vitamin K (36 µg per cup). NIH advises people on warfarin to keep vitamin K intake consistent, so regular portions are fine; sudden large changes are what to avoid.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines peas are favourable for Pitta and Kapha; for Vata, cooked peas are favourable and raw peas are on the list to avoid. This is a traditional view, not a clinical finding.

Related entries and articles

• Green beans – another legume eaten as a vegetable
• Edamame – young soybeans, used in a similar way
• Lentils and Chickpeas – dried legumes with more protein
• Carrot – the classic partner in pea stew
• Plant-based meals for weight loss
• What is the glycemic index

FAQ

Are peas a vegetable or a legume?

Botanically, peas are a legume, the seeds of a pod. In the kitchen and in nutrition guides they are treated as a vegetable: the USDA MyPlate guide lists green peas among starchy vegetables. Dried split peas are a different product.

Are peas high in protein?

For a vegetable, yes. By the USDA data, 100 g of raw green peas has 5.4 g of protein and a cup has about 7.9 g. That is useful in plant-based meals, but dried beans and lentils remain the bigger plant protein sources.

Why do peas cause bloating?

Peas contain galacto-oligosaccharides, carbohydrates that are fermented in the large intestine. A 2016 review of the low FODMAP diet lists peas as high in them. Their high fibre content can also cause gas if you eat a lot at once; NIDDK suggests adding fibre gradually.

Sources

1. USDA FoodData Central, SR Legacy: Peas, green, raw (FDC 170419). fdc.nal.usda.gov
2. NIH Office of Dietary Supplements: Folate, Fact Sheet for Health Professionals. ods.od.nih.gov
3. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
5. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
6. USDA MyPlate: Vegetables. myplate.gov
7. Nanayakkara WS, Skidmore PML, O’Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol 2016;9:131-142. PMC
8. NIDDK: Eating, Diet, and Nutrition for Irritable Bowel Syndrome. niddk.nih.gov
9. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.