How Many Calories in Green Peas? Nutrition & Macros
A cup of green peas (145 g) has 117 calories
Protein 7.9g · Carbs 21g · Fat 0.6g
Green peas are one of the most protein-rich vegetables, delivering 5.42 g of protein per 100 g — more than most other common vegetables. With only 81 kcal and 0.4 g of fat per 100 g, they are a low-fat source of plant protein, fiber (5.7 g), and essential vitamins. A single cup (145 g) provides about 117 kcal, 7.9 g of protein, and 8.3 g of fiber — making them one of the most nutrient-dense vegetable choices. Here is everything you need to know about green pea calories and macros, based on USDA data. Fresh green peas are approximately 79% water by weight.
339 kJ · per 100g · Water: 78.86 g
Calorie Calculator: Green Peas (Fresh)
145 g Green Peas (Fresh) contains 117 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (145 g) | 117 kcal | 7.9g | 21g | 0.6g |
| ½ cup (73 g) | 59 kcal | 4g | 10.5g | 0.3g |
| 100 grams | 81 kcal | 5.4g | 14.5g | 0.4g |
Snap a photo — AI counts the calories for you.
Green Peas (Fresh) — Nutrition Facts
| Green Peas (Fresh) | per 100g |
|---|---|
| Calories | 81 kcal |
| Protein | 5.42 g |
| Fat | 0.4 g |
| Carbs | 14.45 g |
| Fiber | 5.7 g |
| Sugar | 5.67 g |
| Sodium | 5 mg |
| Potassium | 244 mg |
| Magnesium | 33 mg |
| Phosphorus | 108 mg |
| Vitamin C | 40 mg |
| Vitamin B6 | 0.169 mg |
| Folate | 65 mcg |
| Manganese | 0.41 mg |
| Water | 78.86 g |
Source: USDA FoodData Central (FDC ID: 170419) · Data verified April 2026
Variations
Fresh/raw (default)
81 kcal, 5.42 g protein, 14.45 g carbs per 100 g. The baseline form — maximum vitamin C (40 mg, 44% DV) and nutrient content. Best in season (late spring to early summer). Sweet flavor, crisp texture. Available fresh at farmers' markets; otherwise frozen is nutritionally equivalent.
Frozen
77 kcal per 100 g — very close to fresh (81 kcal). Protein (5.2 g) and fiber (4.5 g) nearly identical. Vitamin C drops from 40 mg to about 18 mg due to blanching before freezing. The most commonly consumed form worldwide — convenient, affordable, and available year-round. Flash-freezing within hours of harvest locks in most nutrients.
Canned
58 kcal per 100 g (drained) — lower than fresh due to water absorption during processing. Protein drops to about 3.5 g and fiber to 3.3 g per 100 g. Sodium increases significantly — typically 200–300 mg per 100 g vs 5 mg in fresh. Draining and rinsing removes about 40% of added sodium. Convenient for soups and casseroles, but fresh or frozen are nutritionally superior.
Dried/split peas
341 kcal per 100 g (dry) — over 4× the calories of fresh due to water removal. Protein jumps to 24.6 g and fiber to 25.5 g per 100 g. Used primarily for split pea soup. Once cooked, they rehydrate to roughly 3× their dry weight, bringing calories back to about 115 kcal per 100 g cooked — similar to fresh peas.
Dietary Perspectives
For Weight Loss
Green peas are a great vegetable for weight loss — 81 kcal per 100 g with 5.42 g of protein and 5.7 g of fiber, both of which promote satiety. A cup (145 g) has only 117 kcal but provides 7.9 g of protein and 8.3 g of fiber — keeping you full longer than most vegetables. The high protein content for a vegetable means peas help preserve muscle mass during a calorie deficit. Add them to salads, soups, or as a side dish to boost the fiber and protein content of your meals without adding much fat (only 0.4 g per 100 g).
For Athletic Performance
Green peas provide 5.42 g of protein per 100 g — the highest among common vegetables, making them a useful plant protein source for athletes. A cup (145 g) delivers 7.9 g of protein with only 117 kcal and 0.4 g of fat, so they are very lean. Folate (65 mcg per 100 g) supports red blood cell formation, and vitamin C (40 mg) aids iron absorption and tissue repair. The 5.7 g of fiber per 100 g supports gut health but may cause bloating if eaten in large amounts before training — best consumed post-workout or as part of a main meal.
For Keto
Green peas are not ideal for strict keto. Per 100 g: 14.45 g total carbs minus 5.7 g fiber = about 8.75 g net carbs. A cup (145 g) has roughly 12.7 g net carbs — that alone is over 60% of a typical 20 g daily limit. If you want peas on keto, stick to small portions: half a cup (73 g) has about 6.4 g net carbs, which is manageable alongside very low-carb foods for the rest of the day. Better keto-friendly vegetable alternatives include spinach (0.4 g net carbs per 100 g), broccoli (4.0 g), cauliflower (3.0 g), or zucchini (2.1 g).
Frequently Asked Questions
How many calories are in green peas?
A cup of green peas (145 g) contains about 117 calories. Per 100 g, raw green peas have 81 calories. They are more calorie-dense than most vegetables — higher than broccoli (34 kcal) and spinach (23 kcal), but comparable to corn (86 kcal). The calories come primarily from carbohydrates (14.45 g per 100 g), with a notable contribution from protein (5.42 g).
Are green peas high in protein?
Yes — green peas have the highest protein content among common vegetables at 5.42 g per 100 g. A cup (145 g) provides about 7.9 g of protein. For comparison, broccoli has 2.8 g, spinach 2.9 g, and corn 3.3 g per 100 g. While not as protein-dense as legumes like lentils (9.0 g) or edamame (11.9 g), peas are an excellent plant protein source among vegetables.
Are green peas keto-friendly?
Green peas are moderate in carbs — not ideal for strict keto. Per 100 g they have 14.45 g total carbs minus 5.7 g fiber = about 8.75 g net carbs. A cup (145 g) has roughly 12.7 g net carbs, which would use most of a typical 20 g daily keto limit. For strict keto, lower-carb vegetables like spinach (0.4 g net carbs), broccoli (4.0 g), or zucchini (2.1 g) are better choices. In small portions (half cup), peas can fit into a liberal keto plan.
Fresh peas vs frozen — is there a nutritional difference?
Frozen peas are nutritionally very similar to fresh — about 77 kcal per 100 g vs 81 kcal for raw. Frozen peas are typically blanched and flash-frozen within hours of harvest, which preserves most vitamins and minerals. Vitamin C drops slightly from 40 mg to about 18 mg per 100 g due to the blanching process. For most people, frozen peas are the most practical option — available year-round, affordable, and nearly identical in protein, fiber, and macros.
How much fiber do green peas have?
Green peas have 5.7 g of fiber per 100 g — significantly more than most vegetables. A cup (145 g) provides about 8.3 g of fiber, which is 28–33% of the daily recommended intake (25–30 g). This is more fiber than broccoli (2.6 g), carrots (2.8 g), or corn (2.7 g) per 100 g. The fiber in peas is a mix of soluble and insoluble, supporting both digestive health and blood sugar regulation.
How should I cook green peas to keep the most nutrients?
Steaming for 3–5 minutes is the best method to preserve nutrients in green peas. Boiling causes water-soluble vitamins (especially vitamin C) to leach into the cooking water — you can lose up to 50% of vitamin C by boiling. Microwaving with minimal water is also effective. Avoid overcooking — peas should be bright green and slightly firm. For frozen peas, a quick 2–3 minute steam or even just adding them to hot dishes at the end is sufficient.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Peas (Fresh) | 81 | 5.42g | 14.45g | 0.4g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Corn (Sweet) | 86 | 3.27g | 18.7g | 1.35g |
per 100g
Per 100 g, green peas have 81 kcal with 5.42 g of protein — the highest among common vegetables — along with 14.45 g of carbs, 5.7 g of fiber, and only 0.4 g of fat. A cup (145 g) provides about 117 kcal and 7.9 g of plant protein.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
