Peas: Calories, Nutrition Facts, and Health Benefits (2026)

Peas provide 117 calories per 1 cup (145 g), along with 7.9 g of protein and 8.3 g of fiber. They are notable for their vitamin C content, offering 58 mg, which is 64% of the daily value.

This page explores the nutritional profile of peas, focusing on their health benefits and impact on common dietary goals. We will examine the nutrition facts per serving and how they compare to other vegetables.

Peas Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for peas, highlighting key vitamins and minerals.

Values are for 1 cup green peas (145 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	117	81	6%
Protein	7.9 g	5.4 g	16%
Carbohydrates	21.0 g	14.5 g	8%
Fiber	8.3 g	5.7 g	30%
Sugar	8.2 g	5.7 g	-
Fat	0.6 g	0.4 g	1%
Vitamin C	58.0 mg	40.0 mg	64%
Potassium	354 mg	244 mg	8%
Vitamin K	36.0 mcg	24.8 mcg	30%
Folate	94 mcg	65 mcg	24%

About 70% of peas calories come from carbohydrates, 26% from protein and 4% from fat.

Peas by Health Goal

In this section, we evaluate how peas rate against various dietary goals, providing insights into their suitability for different health objectives.

Goal	Rating	Why
Weight loss	Fair	117 calories per serving with 8.3 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Excellent	Provides 58 mg vitamin C (64% DV)
Digestion	Excellent	8.3 g fiber per serving supports regularity
Heart health	Good	Potassium (354 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (7.9 g); best as a vitamin-rich choice, not a protein source

Peas and Blood Sugar

Glycemic index: 51. Glycemic load: 7 per serving.

Peas has a glycemic index of about 51 and a glycemic load of around 7 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Peas Compares to Other Vegetables

The comparison table illustrates how peas stack up against other vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Peas	81	5.7	5.7	40.0
Edamame	121	2.2	5.2	6.1
Corn	86	6.3	2.0	6.8
Green Beans	31	3.3	2.7	12.2

Peas Myths, Checked

Peas are a non-starchy vegetable , Misleading. Green peas are starchier than most veg, about 14 g carbs per cup.

Peas have no protein , False. One cup has about 5 g protein, high for a vegetable.

How to Track Peas

Vegetable portions and cooking method both change the numbers, so the same peas can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log peas accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of peas?

One cup of peas contains 117 calories. This makes them a low-calorie food choice, suitable for various dietary plans.

Is peas good for weight loss?

Peas can be beneficial for weight loss due to their high fiber content, which is 8.3 g per cup. This fiber helps promote satiety and can aid in managing hunger.

Can people with diabetes eat peas?

People with diabetes can include peas in their diet, as they have a glycemic index of about 51 and a glycemic load of 7, indicating a moderate impact on blood sugar levels.

How much protein is in peas?

Peas contain 7.9 g of protein per cup, making them a good plant-based protein source. This protein content can contribute to daily protein intake, especially in vegetarian diets.

Is peas high in sugar?

Peas have 8.2 g of sugar per cup, which is relatively low compared to many other vegetables. This sugar is naturally occurring and contributes to their sweet flavor.

Are peas a vegetable or a protein?

Peas are classified as a vegetable, but they also provide a significant amount of protein, making them a unique food that straddles both categories.

Key Takeaways

• Peas contain 117 calories per cup.
• They provide 8.3 g of fiber, aiding digestion.
• Peas offer 58 mg of vitamin C, supporting immune health.
• They have a glycemic index of about 51.
• Peas contain 7.9 g of protein, beneficial for muscle health.
• They are a versatile food, suitable for various diets.