Green peas are a familiar vegetable served as a side dish, added to rice and pasta, or used in soups and salads.
They provide carbohydrates, plant protein and dietary fiber. Their calorie content depends on whether they are raw, cooked, canned or prepared with other ingredients.
Raw green peas contain approximately 81 kcal per 100 g. Plain boiled green peas contain approximately 84 kcal per 100 g.
These are rounded food-composition reference values, not guarantees for every product.
Green pea calories per 100 g
| Type | Approximate calories per 100 g |
|---|---|
| Fresh green peas, raw | 81 kcal |
| Green peas, boiled without added fat | 84 kcal |
| Frozen green peas | Usually similar to fresh peas; check the product |
| Canned green peas, drained | Varies by product and packing liquid |
Frozen peas are generally blanched before freezing. The exact nutritional values depend on the product and how it is prepared.
Canned peas may contain added salt or other ingredients, and their water content can differ from that of freshly cooked peas.
For packaged products, the nutrition label is the best starting point.
Nutrition in raw and boiled green peas
The following figures are rounded reference values per 100 g.
| Nutrient | Raw green peas | Boiled green peas |
|---|---|---|
| Calories | 81 kcal | 84 kcal |
| Protein | 5.4 g | 5.4 g |
| Carbohydrates, US total | 14.5 g | 15.6 g |
| Fat | 0.4 g | 0.2 g |
| Fiber | 5.1 g | 5.5 g |
The figures may vary by variety, maturity and preparation.
US food-composition data commonly include dietary fiber within total carbohydrates. European food labels generally declare carbohydrates and fiber separately, so values from the two systems should not be compared without checking their definitions.
Calories in common cooked portions
Using 84 kcal per 100 g of plain boiled green peas:
| Cooked portion | Calories | Protein | Total carbohydrates |
|---|---|---|---|
| 50 g | 42 kcal | 2.7 g | 7.8 g |
| 75 g | 63 kcal | 4.1 g | 11.7 g |
| 100 g | 84 kcal | 5.4 g | 15.6 g |
| 150 g | 126 kcal | 8.1 g | 23.4 g |
| 200 g | 168 kcal | 10.8 g | 31.2 g |
| 250 g | 210 kcal | 13.5 g | 39.0 g |
These values are calculated from a single reference and rounded.
A spoonful, cup or bowl does not have a fixed weight. Weighing the edible portion gives a more consistent result.
Fresh versus frozen green peas
Fresh and frozen green peas can have broadly similar nutritional profiles.
Freezing itself does not add calories.
However, frozen peas may have undergone blanching, and water content can differ slightly.
Some frozen pea products also include sauces, butter or seasoning.
Check the ingredient list before assuming a frozen product contains only peas.
For plain frozen peas, use the package nutrition declaration when available.
Are canned green peas different?
Canned green peas are usually cooked during processing and stored in liquid.
Their calorie density can differ because of water content and product formulation.
A can may list nutrition per 100 g of drained peas, per 100 g of product including liquid, or according to another declared serving basis.
Read the label carefully.
If you drain the peas before eating them, use a nutritional value that matches the drained edible portion where possible.
Rinsing canned peas can remove some surface salt, but it does not make the nutritional composition identical to fresh peas.
Why cooked peas can have slightly more calories per 100 g
Cooking changes the amount of water in food.
Peas can absorb or lose water depending on cooking time, method and drainage.
As a result, the number of calories per 100 g can change slightly even when no fat or sugar is added.
This does not mean that boiling creates energy.
It means that the relationship between food energy and final weight changes.
For tracking, use the database entry that matches the food as weighed.
Green peas versus split peas
Green garden peas and dried split peas should not be treated as the same food for calorie calculations.
Green peas are typically harvested and eaten while relatively moist.
Split peas are mature peas that have been dried, peeled and split.
Dry split peas contain much less water and therefore substantially more calories per 100 g than fresh green peas.
Cooking dried split peas changes their weight considerably as they absorb water.
A dry split-pea nutrition entry is not appropriate for a portion of fresh green peas.
Protein and fiber in green peas
Green peas contain more protein than many non-legume vegetables.
A 150 g portion of boiled green peas provides approximately 8.1 g of protein and 8.3 g of fiber using the reference values above.
They can contribute to daily protein intake but are not necessarily a complete substitute for other protein-rich foods.
The fiber content can help make meals more satisfying.
For people unaccustomed to legumes, large servings may cause digestive discomfort.
Increasing intake gradually may be helpful.
Are green peas suitable for weight loss?
Green peas can fit into a balanced calorie-controlled diet.
Their protein and fiber content may support satiety, but no single food causes weight loss on its own.
A portion of plain boiled peas differs considerably from peas prepared with butter, cream or rich sauces.
For example, adding 10 g of butter contributes approximately 72 kcal, depending on the product.
That addition should be recorded separately when tracking the meal.
How to log green peas correctly
| What you weighed | Appropriate entry |
|---|---|
| Fresh peas before cooking | Green peas, raw |
| Plain boiled peas | Green peas, cooked |
| Frozen peas before cooking | Exact frozen product or matching raw/frozen entry |
| Canned peas after draining | Drained canned peas or matching label value |
| Peas with butter | Peas plus butter |
| Pea soup | Complete recipe |
The most common error is selecting a database entry that does not match the actual preparation.
For a homemade mixed dish, record all ingredients and the finished portion size.
Example: calculating a pea side dish
Suppose you serve:
- 150 g boiled green peas.
- 10 g butter.
- Salt and herbs.
The peas contribute approximately 126 kcal.
The butter contributes approximately 72 kcal.
The complete side dish therefore contains approximately 198 kcal before considering any other energy-containing ingredients.
This example demonstrates why a prepared side dish can differ from plain peas.
Sources and data limitations
- USDA FoodData Central — reference composition data for raw and cooked green peas.
- EU Regulation No 1169/2011 — European nutrition-labeling conventions.
- USDA MyPlate — dietary context for vegetables and legumes.
Nutrition values are rounded reference estimates. Product labels and measured serving weights may provide a more accurate basis for an individual meal.
Key takeaway
Use approximately 81 kcal per 100 g for raw green peas and 84 kcal per 100 g for plain boiled green peas.
Frozen and canned peas may differ slightly depending on preparation and water content.
For accurate food tracking, match the nutritional entry to the form you actually weighed and include any added butter, oil or sauce.