Know what’s on your plate
Edible-podded peas
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 42 kcal —
- Protein 2.8 g 6%
- Carbohydrate 5 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.6 g 9%
- Sugars 4 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 54 µg 6%
- Vitamin C 60 mg 67%
- Vitamin D 0 µg 0%
- Vitamin E 0.39 mg 3%
- Vitamin K 25 µg 21%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 42 µg 11%
- Vitamin B12 0 µg 0%
- Choline 17.4 mg 3%
Minerals
- Calcium 43 mg 3%
- Iron 2.1 mg 12%
- Magnesium 24 mg 6%
- Phosphorus 53 mg 4%
- Potassium 200 mg 4%
- Zinc 0.27 mg 2%
- Copper 0.08 mg 9%
- Manganese 0.24 mg 11%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 42 | 2.8 g | 5 g | 0.2 g |
| 1 × cup, chopped | 98 g | 41 | 2.7 g | 4.9 g | 0.2 g |
| 1 × cup, whole | 63 g | 26 | 1.8 g | 3.1 g | 0.1 g |
| 1 × pea pods | 34 g | 14 | 1 g | 1.7 g | 0.1 g |
| 2 × cup, chopped | 196 g | 82 | 5.5 g | 9.7 g | 0.4 g |
| ½ × cup, chopped | 49 g | 21 | 1.4 g | 2.4 g | 0.1 g |
| 3 × cup, chopped | 294 g | 123 | 8.2 g | 15 g | 0.6 g |
| 4 × cup, chopped | 392 g | 165 | 11 g | 19 g | 0.8 g |
Similar foods
- Snow peasedible-podded, raw42 kcal / 100 g
- Sugar pearaw48 kcal / 100 g
- Mange-toutraw33 kcal / 100 g
- Sugar-snap peasraw34 kcal / 100 g
- Mange-tout peasraw32 kcal / 100 g
- Green pea podsraw72 kcal / 100 g
- Pea podsraw33 kcal / 100 g
- Snow pea sproutraw22 kcal / 100 g
- Green peascooked, boiled, drained, with salt84 kcal / 100 g
- Peasraw83 kcal / 100 g
Questions about Edible-podded peas
How do you prepare edible-podded peas for cooking?
Rinse them, trim the stem ends and pull away any tough string running along the seam. The pods are eaten whole; discard any that are limp, yellowing or badly blemished.
How long should you cook edible-podded peas?
For a crisp bite, blanch them in boiling water for 1–2 minutes, then drain; for a stir-fry, add them near the end and cook for about 2–3 minutes. They should stay bright green and just tender.
Can you eat edible-podded peas raw?
Yes. Rinse them well and remove the stem ends and any string first; they make a crunchy snack or work sliced into salads.
How should you store edible-podded peas?
Keep them unwashed in a loosely closed bag in the fridge and use them within a few days, before the pods lose their crispness. Wash and trim them just before cooking or eating.
What goes well with edible-podded peas?
Their sweetness and crunch pair well with ginger, garlic, sesame, mint and lemon. Add them to a quick stir-fry with tofu, chicken or prawns, or toss blanched pods through a noodle salad.
Can you freeze edible-podded peas?
Blanch trimmed pods in boiling water for 1–2 minutes, cool them quickly in iced water and dry them well. Freeze in a single layer before packing into a sealed container; they keep their texture better when used in cooked dishes than in salads.
Are edible-podded peas the same as sugar snap peas?
Both are eaten pod and all, but sugar snap peas are usually plumper, with rounder pods and fuller peas inside. Snow peas, often sold as mangetout, are flatter and have smaller peas.
Are edible-podded peas a source of vitamin C?
Yes. A portion of 34 g of pods provides 20.4 mg of vitamin C; cooking them briefly helps preserve their bright colour and fresh flavour.
Source: USDA FoodData Central 170010 · per 100 g · carbohydrate per EU label, fibre excluded
