Pea Nutrition – Calories, Protein, Carbs

Nearly as American as apple pie is green peas. Green garden peas are the peas that come to mind when we think of eating them cooked or in a soup (or English peas). They differ from sugar snap peas, which are consumed in their entire peapod. Peas have a number of health advantages, including enhancing gut and heart health and lowering the risk of cancer. They are a fantastic alternate source of iron and protein as well, particularly for those following a plant-based diet. People can simply include a variety of pea varieties in their diets.

Nutritional Value of Pea

Nutritional Facts of Pea


Peas contain 11 grams of carbohydrates per half-cup serving, of which roughly 4 grams are from fiber and 4 grams are from natural sugars.


Unless they are prepared with additional lipids, peas are essentially fat-free.


Each serving of peas contains roughly 4 grams of protein. Peas have a higher protein content than the majority of other vegetables.


One-half cup (80g) of peas has only 62 calories, with 73% of those calories coming from carbohydrates, 24% from protein, and 2% from fat.

Vitamins & Minerals in Pea

Vitamin C, vitamin K, vitamin A, potassium, iron, magnesium, manganese, zinc, folate, and B vitamins are just a few of the vitamins and minerals found in peas. Apart from all these peas contain

  • 1110 IU of Vitamin A
  • 26 µg of Vitamin K
  • 94.2 µg of Folate
  • 3.03 mg of Niacin
  • 58 mg of Vitamin C
  • 0.386 mg of Thiamine
  • 36.3 mg of Calcium
  • 2.13 mg of Iron
  • 157 mg of Phosphorus
  • 354 mg of Potassium
  • 47.8 mg of Magnesium
  • 0.59 mg of Manganese

Health Benefits Of Pea

  • Helps in weight loss – Peas are a substantial and healthy dietary option due to their high protein and fiber content. The Centers for Disease Control and Prevention (CDC) advises green peas and other legumes for weight management due to their low-calorie density. Peas can make you feel full even if you consume less food overall, which makes it simpler to stick to a balanced diet plan for weight loss. Follow our Weight loss plans.
  • Promotes a healthy gut – It has been demonstrated that pea proteins increase the number of good gut bacteria, particularly Lactobacilli and Bifidobacterium.
  • Helps prevent many Cancers – Eating a plant-based diet is thought to protect against certain cancer forms.
  • Maintains a healthy heart – Potassium, folate, and fiber are all naturally abundant in peas, and they are all known to have positive effects on the cardiovascular system.

The Bottom Line

Peas have few calories and are a good source of fiber and protein for satiety. Vitamins K, C, zinc, A, potassium, magnesium, folate, iron, and numerous B vitamins are abundant in them.
These legumes are high in protein, fiber, vitamins, and minerals but low in calories and fat. Peas are likely beneficial for weight loss since the first two increase satiety and vitamins and minerals prevent nutrient deficits. Additionally, they may improve digestive and cardiovascular health as well as minimize cancer risk and manage and prevent diabetes.


What is the right amount of Peas to consume in a day?

Maintain acceptable portion sizes: For most people, 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is adequate. When ingested in large quantities, they are more likely to become problematic.

Peas should be eaten before or after a workout?

Peas have the proteins, carbohydrates, and water you need to recover after exercise and function at your peak.

What are the benefits of Peas?

  • Helps in weight management
  • Supports heart health
  • Helps prevent cancers
  • Maintains a healthy gut

What is the healthiest way to eat Peas

Shelled peas or snow peas should be blanched for a few minutes in boiling water, cooled, and then mixed with potato, rice, quinoa, or pasta salad. Or add a few handfuls of fresh peas that have been shelled to curries, stews, chowders, and stir-fries.

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