Calories in Peas: Nutrition Facts & Serving Sizes
Per 1 cup (145g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Peas are a starchy legume that punch well above their weight nutritionally. One cup (145g) provides about 118 calories with 7.8g of protein and 8.3g of fiber. Per 100g, peas contain 81 calories, 5.4g of protein, 14.5g of carbs, and just 0.4g of fat. The fiber is exceptional at 5.7g per 100g. The vitamin C content stands out at 40mg per 100g, one of the higher values for a cooked vegetable. Vitamin K is significant at 24.8mcg per 100g, and folate hits 65mcg. Peas also deliver 244mg of potassium and 1.5mg of iron per 100g. For a low-fat vegetable with real protein and fiber, peas are one of the most nutritionally efficient side dishes you can add to a meal.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (145g) | 117.5 | 7.8g | 21g | 0.6g | 8.3g |
| 100g | 81 | 5.4g | 14.5g | 0.4g | 5.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 81 | 4% |
| Protein | 5.4g | 11% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 14.5g | 5% |
| Dietary Fiber | 5.7g | 20% |
| Sugars | 5.7g | 11% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 25mg | 2% |
| Iron | 1.5mg | 8% |
| Potassium | 244mg | 5% |
| Vitamin A | 38mcg | 4% |
| Vitamin C | 40mg | 44% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 33mg | 8% |
| Phosphorus | 108mg | 9% |
| Zinc | 1.2mg | 11% |
| Selenium | 1.8mcg | 3% |
| Folate | 65mcg | 16% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Peas
Peas deliver an unusually strong nutritional return for a vegetable at only 81 calories per 100g. The combination of protein (5.4g), fiber (5.7g), and moderate carbs makes them one of the most filling vegetables per calorie available.
The vitamin C content is a highlight at 40mg per 100g. Vitamin C supports immune function, promotes collagen synthesis for joint and connective tissue health, and enhances iron absorption when eaten alongside iron-containing foods. One cup of peas provides about 58mg of vitamin C, which is a meaningful daily contribution.
Vitamin K (24.8mcg per 100g) plays a role in blood clotting and bone metabolism. Folate (65mcg per 100g) is essential for DNA synthesis and cell division, supporting recovery from training stress. Thiamin (0.3mg per 100g) is involved in carbohydrate metabolism and energy production.
The protein in peas (5.4g per 100g) includes a useful amino acid profile that complements grains in plant-based diets. Combined with the 5.7g of fiber, peas are highly satiating for their calorie count, making them a smart addition to meals when trying to stay full without overeating.
For anyone trying to hit vegetable intake goals while supporting muscle function, peas check multiple boxes: protein, fiber, micronutrients, and low fat, all in an easy-to-prepare, versatile food.
Dietary Considerations
Peas are naturally vegan, gluten-free, and very low in fat at 0.4g per 100g. They are suitable for Mediterranean, paleo (in moderation), and whole-foods eating patterns. With 14.5g of carbs per 100g, peas are not ideal for strict keto, but they fit into moderate low-carb diets. The high fiber (5.7g per 100g) means net carbs are around 8.8g. Sodium is minimal at 5mg per 100g for raw peas. Canned peas may contain added sodium, so check labels if you are monitoring salt intake.
Daily Intake (100g)
100g of peas provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in peas?
Peas contain 81 calories per 100g. One cup of peas (145g) has about 118 calories. They are a low-calorie, nutrient-dense vegetable well suited to high-volume eating.
Are peas good for weight loss?
Yes. Peas are low in calories and high in both protein and fiber, which makes them very filling. One cup provides 7.8g of protein and 8.3g of fiber for only 118 calories. Adding peas to meals helps increase volume and satiety without significantly adding to your calorie total.
How much protein in peas?
Peas contain 5.4g of protein per 100g. One cup (145g) provides about 7.8g of protein. For a vegetable, this is a notably high protein content, making peas a useful protein contributor in plant-based diets.
Are peas keto-friendly?
Peas are not ideal for strict keto. With 14.5g of carbs and 5.7g of fiber per 100g, net carbs come to about 8.8g per 100g. A full cup has around 12.7g of net carbs. They can work in very small portions on a moderate low-carb plan.
Are peas high in vitamin C?
Yes. Peas have 40mg of vitamin C per 100g, which is higher than many common vegetables. One cup provides approximately 58mg of vitamin C, covering over 60% of the daily recommended intake for adults.
Are frozen peas as nutritious as fresh peas?
Frozen peas retain most of their nutritional value because they are flash-frozen shortly after harvest. In many cases, frozen peas are comparable to or better than fresh peas that have been sitting for several days. Vitamin C may decrease slightly with extended cooking but is largely preserved in frozen varieties.
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