Nutrition for Peas

Calories, Protein, Vitamins and More


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Peas Nutrition Summary

One cup of peas (145 grams or 0.3 lb) contains 117 calories and 7.9 grams of protein. Peas consists of 79% water, 15% carbohydrates, 5% protein, and less than 1% of fat.

Peas are an excellent source of many nutrients, including dietary fiber, Vitamin C, iron and potassium. It also contains significant amounts of protein, calcium, magnesium, thiamin, riboflavin, niacin, Vitamin B6, folate, Vitamin K, zinc, phosphorus and manganese.

In one cup of peas:

  • Calories: 117
  • Protein: 7.9 g
  • Sugar: 8.2 g
  • Dietary fiber: 8.3 g
  • Fat: 0.6 g, (Saturated: 0.1 g)
  • Sodium: 7.3 mg
There is no significant amounts of cholesterol in peas.

See the Peas Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peas, green, raw.

Calories in Peas

Peas have 117 calories per cup or 81 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

69 percent of calories in peas are from carbohydrates, 26% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 69% of the calories in peas are from carbohydrates. The carbs in peas are mostly in the form of dietary fiber and sugar (50% and 50%). An excellent high-fiber food, a single cup of peas contains 33% of recommended daily values or 8.3 grams of dietary fiber.

  • Dietary fiber: 8.3 g
  • Sugar: 8.2 g
There is no significant amounts of starch in peas.

Calories from Fat

A small portion, or 5% the calories in peas are from fat. Peas are very low in total fat, with 0.6 grams per cup. It also is cholestrol free. Most of the fat in peas are healthier unsaturated fats:

  • Total fat: 0.6 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in peas.

Omega-6 in Peas

A source of omega-6 fatty acids, every cup of peas contain a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in peas come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.22 g

Calories Similar to Peas

Some other vegetables with similar calories to peas by weight:

Protein in Peas

An excellent source of protein, a single cup of peas contains 16% of recommended daily values or 7.9 grams of protein. In addition, peas contain significant amounts of all 9 essential amino acids.

  • Protein: 7.86 g
  • Tryptophan: 0.05 g
  • Threonine: 0.29 g
  • Isoleucine: 0.28 g
  • Leucine: 0.47 g
  • Lysine: 0.46 g
  • Methionine: 0.12 g
  • Phenylalanine: 0.29 g
  • Valine: 0.34 g
  • Histidine: 0.16 g

Protein Similar to Peas

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

Vitamins and Minerals in Peas

An good source of many nutrients, peas contain abundant amounts of Vitamin C, iron and potassium. In fact, a single cup of peas contains 77% of recommended daily values or 58 mg of Vitamin C.

Vitamins in peas (1 cup):
  • Vitamin a: 55.1 ug
  • Thiamin: 0.4 mg
  • Riboflavin: 0.2 mg
  • Niacin: 3 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 58 mg
  • Vitamin e: 0.2 mg
  • Folate: 94.3 ug
  • Vitamin k: 36 ug
Minerals in peas (1 cup):
  • Calcium: 36.3 mg
  • Potassium: 353.8 mg
  • Iron: 2.1 mg
  • Magnesium: 47.9 mg
  • Zinc: 1.8 mg
  • Selenium: 2.6 ug
  • Phosphorus: 156.6 mg
  • Copper: 0.3 mg
  • Manganese: 0.6 mg
  • Choline: 41.2 mg
There is no significant amounts of pantothenic acid or vitamin b12 in peas.

Similar to Peas for Vitamin C

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

Flavonoids and Carotenoids in Peas [3]

Peas contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one cup of peas:

  • beta-carotene: 651 ug
  • alpha-carotene: 30 ug
  • lutein + zeaxanthin: 3592 ug

Peas Nutrition Chart

Peas:

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calories
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carbohydrates
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dietary fiber
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sugar G
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saturated fat
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monounsaturated fat G
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protein
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Vitamin C
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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zinc
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copper
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phosphorus
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Water G
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manganese
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sodium
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choline
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selenium
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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.

Peas in Cooking

Peas are in the top 10% of most popular ingredients for recipes. Peas can be consumed raw. Most recipes call for one or two cups of peas.

Friends and Relatives of Peas

Foods commonly cooked with peas: Other similar relatives:


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