Know2eat

Green peas

Pisum sativum

Also known as Garden peas, English peas, Sweet peas

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Immature seeds of the pea plant, eaten fresh or frozen while still sweet and starchy rather than dried. Unlike the dried pulses in this category, the USDA reference entry is for the raw green seed, which is already high in water.

Muscle & Physical PerformanceWeight ManagementBlood Sugar & Metabolic Health

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Muscle protein synthesis

Muscle & Physical Performance
Moderate evidence

Several trials report that pea protein supports gains in muscle mass and strength during resistance training comparably to whey, when total protein intake and leucine content are matched.

Moderate evidence. Several human studies point the same way, with real caveats.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Satiety and appetite

Weight Management
Limited evidence

Evidence is limited. Small trials report increased fullness after pea-containing meals, with inconsistent effects on later energy intake.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood glucose response

Blood Sugar & Metabolic Health
Insufficient evidence

Some trials report a lower post-meal glucose response when peas or pea-based ingredients replace refined starch, in line with the wider pulse literature.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Green peas

Ask about Green peas

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories81 kcal4%
Protein5.42 g11%
Total fat0.4 g1%
Carbohydrate14.4 g5%
Fibre5.7 g20%
Total sugars5.67 g—
Water78.9 g—
Fats
Saturated fat0.071 g0%
Monounsaturated fat0.035 g—
Polyunsaturated fat0.187 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.152 g—
Vitamins
Vitamin A38 µg4%
Vitamin C40 mg44%
Vitamin D0 µg0%
Vitamin E0.13 mg1%
Vitamin K24.8 µg21%
Thiamin (B1)0.266 mg22%
Riboflavin (B2)0.132 mg10%
Niacin (B3)2.09 mg13%
Pantothenic acid (B5)0.104 mg2%
Vitamin B60.169 mg10%
Folate65 µg16%
Vitamin B120 µg0%
Choline28.4 mg5%
Minerals
Calcium25 mg2%
Iron1.47 mg8%
Magnesium33 mg8%
Phosphorus108 mg9%
Potassium244 mg5%
Sodium5 mg0%
Zinc1.24 mg11%
Copper0.176 mg20%
Manganese0.41 mg18%
Selenium1.8 µg3%
Other measured compounds
Beta-carotene449 µg—
Alpha-carotene21 µg—
Lycopene0 µg—
Lutein + zeaxanthin2477 µg—
Caffeine0 mg—
Ash0.87 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Peas, green, raw (USDA FoodData Central, FDC ID 170419).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • boiledReduces vitamin C and folate

    Boiling leaches water-soluble vitamin C and folate into the cooking water. Steaming or brief microwaving retains more.

  • driedPreserves nutrient content

    Peas are usually frozen within hours of picking, which halts the rapid conversion of sugar to starch and preserves vitamin content well. Frozen peas often test better than peas sold fresh and stored for days.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    FODMAPs and IBS

    Green peas contain galacto-oligosaccharides and, in larger portions, appreciable fructans and polyols. They are restricted above small portions on a low-FODMAP diet and commonly cause wind.

  • Allergy

    Pea allergy

    Pea allergy is uncommon but real, and cross-reactivity with lentil and peanut has been described. Pea protein isolate is now widespread in plant-based products, which increases incidental exposure.

  • Interaction

    Vitamin K and warfarin

    Peas contain enough vitamin K to matter for people on warfarin, where the issue is keeping intake consistent rather than avoiding the food.