Peas
How Many Calories Are in Peas? Nutrition Facts and Benefits
Peas (Pisum sativum) are nutrient-dense legumes enjoyed fresh, frozen, or dried around the world. Naturally sweet with a tender yet slightly firm texture, they’re used in salads, soups, stir-fries, purees, and side dishes. Peas offer a notable mix of plant protein, fiber, vitamins, and minerals in a low-calorie package.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 81 kcal | 14 g | 5.4 g | 0.4 g | 5.1 g | 5 mg |
| 2 | 1 cup (160 g) | 130 kcal | 22.4 g | 8.6 g | 0.6 g | 8.2 g | 8 mg |
Health Benefits of Peas
- Rich in vitamin K, vitamin C, folate, and manganese, plus beneficial phytochemicals.
- Provide plant-based protein and fiber that support satiety and weight management.
- Low in fat and calories while offering complex carbohydrates for steady energy.
- Contain antioxidants (e.g., lutein, zeaxanthin) that support eye and overall health.
- Prebiotic fibers help nourish a healthy gut microbiome.
Peas Consumption Tips
- Lightly steam or sauté to preserve texture, color, and nutrients.
- Add to salads, soups, pastas, and stir-fries for extra fiber and protein.
- Blend into purees or spreads with lemon, mint, garlic, and olive oil.
- Pair with whole grains (quinoa, brown rice) and lean proteins for balanced meals.
- Use frozen peas for convenience; season with herbs and limit added salt and butter.