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Green Peas Nutrition Facts: Are Green Peas Good for You?
Green peas provide significant amounts of plant-based protein, dietary fiber, and several key vitamins and minerals. Based on USDA data for 100 grams of raw peas, they are high in vitamin C, vitamin K, copper, and thiamin. While they contain more calories and natural sugars than many leafy greens, they are very low in fat and sodium, making them a nutritious option within a balanced diet.
Per 100 g · Peas, green, raw
What stands out in green peas
- High in vitamin C. A 100-gram serving of raw green peas contains 40 mg of vitamin C. This amount provides 44% of the Daily Value.
- High in dietary fiber. Green peas supply 5.7 grams of dietary fiber per 100 grams, which is 20% of the Daily Value. Among 38 vegetables, peas rank first for fiber content.
- Good source of protein. For a vegetable, green peas are a good source of protein, with 5.4 grams per 100 grams. This contributes 11% of the Daily Value.
- Source of B vitamins. A 100-gram serving is high in thiamin (B1) at 22% of the Daily Value. It is also a good source of riboflavin (B2), niacin (B3), vitamin B6, and folate.
What to keep in mind
- Green peas contain more calories and carbohydrates than many non-starchy vegetables, with 81 calories and 14.4 grams of carbs per 100 grams.
- The carbohydrate content includes 5.7 grams of total sugars, which are naturally occurring.
Green Peas nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 81 kcal | – |
| Protein | 5.4 g | 11% |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Monounsaturated fat | 0.04 g | – |
| Polyunsaturated fat | 0.19 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 14.4 g | 5% |
| Dietary fiber | 5.7 g | 20% |
| Total sugars | 5.7 g | – |
| Water | 78.9 g | – |
| Sodium | 5 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 244 mg | 5% |
| Calcium | 25 mg | 2% |
| Iron | 1.5 mg | 8% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 108 mg | 9% |
| Zinc | 1.2 mg | 11% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.41 mg | 18% |
| Selenium | 1.8 mcg | 3% |
| Vitamin A (RAE) | 38 mcg | 4% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 24.8 mcg | 21% |
| Thiamin (B1) | 0.27 mg | 22% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 2.1 mg | 13% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 65 mcg | 16% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 28.4 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Green Peas by portion
The nutrition data is based on a 100-gram serving, which is about two-thirds of a cup. A standard one-cup serving of raw green peas weighs 145 grams. This larger portion contains 117 calories, about 8 grams of protein, and 8.3 grams of dietary fiber. It also provides 20.9 grams of carbohydrates, of which 8.3 grams are sugars. The fat content in a one-cup serving is very low at 0.6 grams.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 145 g | 117 | 7.8 g | 20.9 g | 8.3 g | 0.6 g |
How green peas compares with other vegetables
Compared to 38 other vegetables, raw green peas rank very high for certain nutrients. They are number one for dietary fiber and zinc content, and number two for protein. They are also among the higher-calorie vegetables, ranking fifth for calories and seventh for carbohydrates. Per 100 grams, their 81 calories are similar to other starchy vegetables like sweet corn (86 kcal), parsnips (75 kcal), and sweet potatoes (90 kcal). However, peas provide significantly more fiber (5.7 g) than sweet corn or ginger root, which each have 2 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Parsnip | 75 | 1.2 g | 18 g | 4.9 g | 0.3 g |
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
Quick answers
How many calories are in a cup of green peas?
A one-cup serving of raw green peas, which weighs 145 grams, contains 117 calories.
How much protein is in green peas?
Raw green peas provide 5.4 grams of protein per 100 grams. A one-cup serving contains about 7.8 grams of protein.
Are green peas high in sugar?
A 100-gram serving of raw green peas contains 5.7 grams of total sugars, which are naturally occurring. A one-cup portion contains 8.3 grams of sugar.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how green peas fits your situation.
Last updated October 21, 2026