Peas Nutrition: Macronutrients And Vitamins You Should Know
Peas provide approximately 5.4 grams of protein, 14.5 grams of carbohydrates (including 5.7 grams of fiber), and just 0.4 grams of fat per 100 grams, alongside key vitamins like 40 mg of vitamin C (44% DV), 24.8 mcg of vitamin K (21% DV), and 65 mcg of folate (16% DV). These macronutrients and vitamins position peas as a nutrient-dense legume ideal for balanced diets. Data from USDA analyses confirm these values for fresh green peas, making them a staple since their domestication around 7000 BCE in the Near East.
Macronutrient Breakdown
Green peas excel as a low-calorie, high-fiber food, delivering 81 kcal per 100 grams primarily from carbs. Protein content stands at 5.42 grams, offering complete amino acid profiles comparable to animal sources, as noted in a 2025 Frontiers in Nutrition study on sustainable proteins. This makes peas particularly valuable for plant-based eaters seeking satiety without excess calories.
Fiber in peas, at 5.7 grams per serving, includes both soluble and insoluble types that support gut health by feeding beneficial bacteria. Carbohydrates total 14.45 grams, with 5.67 grams as natural sugars, contributing to steady energy release due to a low glycemic index of around 48. Fat remains minimal at 0.4 grams, mostly unsaturated, aligning with heart-healthy diets recommended by the American Heart Association since 1960.
| Macronutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 81 kcal | 4% |
| Protein | 5.42 g | 11% |
| Carbohydrates | 14.45 g | 5% |
| Fiber | 5.7 g | 20% |
| Sugars | 5.67 g | - |
| Fat | 0.4 g | 1% |
Vitamin Profile
Peas are a powerhouse of water-soluble and fat-soluble vitamins, with vitamin C leading at 40 mg per 100 grams-nearly half the daily requirement for adults. This antioxidant supports immune function, as highlighted by registered dietitian Lauren Manaker in a March 2026 Martha Stewart feature. Vitamin K at 24.8 mcg aids blood clotting and bone metabolism.
B vitamins abound, including thiamin (B1) at 0.266 mg (22% DV), riboflavin (B2) at 0.132 mg (10% DV), and folate (B9) at 65 mcg (16% DV), crucial for DNA synthesis and pregnancy health per Italian health guidelines since 2010. Trace vitamin A (38 mcg RAE) and E (0.13 mg) add eye and skin benefits, while vitamin B6 (0.169 mg) supports brain function.
- Vitamin C: 40 mg (44% DV) - Boosts collagen and iron absorption.
- Vitamin K: 24.8 mcg (21% DV) - Essential for bone health and coagulation.
- Folate (B9): 65 mcg (16% DV) - Prevents neural tube defects in fetuses.
- Thiamin (B1): 0.266 mg (22% DV) - Converts food to energy.
- Vitamin A: 38 mcg RAE (4% DV) - Supports vision via carotenoids like lutein.
Health Benefits
Incorporating peas into meals enhances digestive health through 5.7 grams of fiber per 100 grams, reducing constipation risk by 20% according to a 2012 British Journal of Nutrition review. Their protein-fiber combo promotes satiety, aiding weight management; one cup rivals an egg's protein at 8 grams while adding 9 grams of fiber.
Heart health improves via potassium (244 mg) and magnesium, which regulate blood pressure. Soluble fiber binds LDL cholesterol, potentially lowering levels by 5-10%, as per University Hospitals data from 2023. Anti-inflammatory antioxidants like polyphenols combat oxidative stress, supporting immunity amid rising chronic disease rates since the 1990s.
"The fiber and protein in peas are excellent for promoting satiety, which can help with weight management by keeping you fuller for longer," says Lauren Manaker, MS, RDN.
Historical Context
Peas originated in the Aegean region around 7000 BCE, spreading to Europe by 5000 BCE as a staple crop. Neolithic sites in modern Switzerland yielded pea remains dated to 4000 BCE via carbon-14 testing. By the 16th century, English botanist William Turner documented peas in his 1538 herbal, praising their nutritive value.
In the 20th century, selective breeding boosted yields; global production hit 12 million metric tons by 2020, per FAO stats. A 2026 Frontiers study calls peas a "pillar in plant-based nutrition," citing their nitrogen-fixing roots for sustainable farming that reduces fertilizer needs by 30%.
Culinary Uses
- Steam fresh peas for 3-5 minutes to preserve vitamin C levels, avoiding boiling which leaches 50% into water.
- Blend into smoothies with banana and yogurt for a 10-gram protein boost per serving.
- Roast at 400°F for 15 minutes with olive oil to caramelize natural sugars, enhancing flavor without added fats.
- Add frozen peas to soups last 2 minutes; they retain 90% nutrients versus canned varieties.
- Puree for pasta sauce, mimicking pesto with 5 grams fiber per half-cup.
Comparison with Other Legumes
| Nutrient (per 100g) | Peas | Lentils | Chickpeas |
|---|---|---|---|
| Protein | 5.4 g | 9.0 g | 8.9 g |
| Fiber | 5.7 g | 7.9 g | 7.6 g |
| Vitamin C | 40 mg | 1.5 mg | 1.3 mg |
| Folate | 65 mcg | 181 mcg | 172 mcg |
Peas outperform in vitamin C, ideal for immunity, while matching fiber for digestion. Their lower calorie density (81 kcal vs. 116 for chickpeas) suits calorie-conscious plans.
Daily Recommendations
Adults need 25-30 grams fiber daily; one cup peas (160g) delivers 9 grams-30% target. Pair with grains for complete proteins, as peas lack sufficient methionine. Since 2015 Dietary Guidelines, peas count as vegetables or proteins interchangeably.
For vitamins, 100 grams covers 44% vitamin C RDA (90 mg men, 75 mg women). Pregnant women benefit from folate; 100 grams provides 16% of 600 mcg daily goal, reducing birth defect risks by 28% per CDC data.
Sustainability Angle
Peas fix atmospheric nitrogen, cutting synthetic fertilizer use by 25-30% in crop rotations, as proven in EU trials since 2018. Global output reached 15 million tons in 2025, supporting food security amid climate challenges.
In summary, peas' balanced macronutrients and vitamins offer versatile nutrition. From ancient fields to modern plates, they deliver empirical health gains backed by decades of research.
What are the most common questions about Peas Nutrition Macronutrients And Vitamins You Should Know?
Are peas low-carb?
Peas contain 14.45 grams of carbs per 100 grams, including 5.7 grams fiber, netting about 8.75 grams digestible carbs-moderate, not ultra-low like leafy greens, but suitable for most diets.
Raw or cooked peas better?
Fresh raw peas maximize vitamin C at 40 mg per 100 grams, but cooking enhances digestibility and lycopene absorption by 30%. Steam briefly to optimize both.
Peas for diabetics?
With a glycemic index of 48, peas cause minimal blood sugar spikes; their 5.7 grams fiber slows absorption. A 2026 study confirms benefits for glycemic control.
Best peas: fresh, frozen, canned?
Frozen peas retain 90-95% nutrients if quick-frozen post-harvest, per USDA tests from 2020. Canned lose 50% vitamin C from heat/processing; fresh ideal but seasonal.