Nutrition for Pea Shoots

Calories, Protein, Vitamins and More


image of pea shoots source

Pea Shoots Nutrition Summary

One cup of pea shoots (94 grams or 0.2 lb) contains 33 calories and 2.2 grams of protein. Pea shoots consists of 7% carbohydrates, 2% protein, and less than 1% of water or fat.

Pea shoots are an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of calcium and potassium.

In one cup of pea shoots:

  • Calories: 33
  • Protein: 2.2 g
  • Sugar: 3.3 g
  • Dietary fiber: 2.3 g
  • Fat: 0.3 g
There is no significant amounts of saturated fat, cholesterol or sodium in pea shoots.

See the Pea Shoots Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Organic Pea Shoots.

Calories in Pea Shoots

Pea shoots have 33 calories per cup or 35 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

70 percent of calories in pea shoots are from carbohydrates, 23% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 70% of the calories in pea shoots are from carbohydrates. The carbs in pea shoots are mostly in the form of dietary fiber and sugar (41% and 59%). A great high-fiber food, a single cup of pea shoots contains 9% of recommended daily values or 2.3 grams of dietary fiber.

  • Dietary fiber: 2.3 g
  • Sugar: 3.3 g
There is no significant amounts of starch in pea shoots.

Calories from Fat

A small portion, or 7% the calories in pea shoots are from fat. Pea shoots are very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in pea shoots are healthier unsaturated fats:

  • Total fat: 0.3 g
There is no significant amounts of cholestrol, saturated fat, monounsaturated fat or polyunsaturated fat in pea shoots.

Calories Similar to Pea Shoots

Some other vegetables with similar calories to pea shoots by weight:

Protein in Pea Shoots

One cup of pea shoots has 2.2 grams of protein or about 4% of daily recommended intake. Pea shoots are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.21 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in pea shoots.

Protein Similar to Pea Shoots

Some other vegetables with similar amounts of protein to pea shoots by weight:

Vitamins and Minerals in Pea Shoots

An good source of nutrients, pea shoots contain abundant amounts of Vitamin C. In fact, a single cup of pea shoots contains 45% of recommended daily values or 33.8 mg of Vitamin C.

Vitamins in pea shoots (1 cup):
  • Vitamin a: 11.3 ug
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 33.8 mg
  • Folate: 58.3 ug
Minerals in pea shoots (1 cup):
  • Calcium: 22.6 mg
  • Potassium: 150.4 mg
  • Iron: 1.2 mg
  • Magnesium: 21.6 mg
There is no significant amounts of zinc, selenium, phosphorus, copper, manganese, choline, pantothenic acid, vitamin e, vitamin b12 or vitamin k in pea shoots.

Similar to Pea Shoots for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to pea shoots:

Pea Shoots Nutrition Chart

Pea Shoots:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pea Shoots in Cooking

Pea Shoots can be consumed raw. Most recipes call for one or two cups of pea shoots.

Friends and Relatives of Pea Shoots

Foods commonly cooked with pea shoots: Other similar relatives:


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