Know what’s on your plate
Garden peas
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 81 kcal —
- Protein 5.4 g 11%
- Carbohydrate 11 g 4%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 5.1 g 18%
- Sugars 5.7 g —
- Sodium 5 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 37.4 µg 4%
- Vitamin C 40 mg 44%
- Vitamin D 0 µg 0%
- Vitamin K 24.8 µg 21%
- Thiamin (B1) 0.27 mg 23%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.1 mg 2%
- Vitamin B6 0.17 mg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 25 mg 2%
- Iron 1.5 mg 8%
- Magnesium 33 mg 8%
- Phosphorus 108 mg 9%
- Potassium 244 mg 5%
- Zinc 1.2 mg 11%
- Copper 0.18 mg 20%
- Manganese 0.41 mg 18%
- Selenium 0.74 µg 1%
- Iodine 1.1 µg 1%
Similar foods
- Garden peas and carrotsfrozen, raw53 kcal / 100 g
- Garden pea puree86 kcal / 100 g
- Green peascooked, boiled, drained, with salt84 kcal / 100 g
- Peasraw83 kcal / 100 g
- Snow peasedible-podded, raw42 kcal / 100 g
- Green pea podsraw72 kcal / 100 g
- Dried peasraw303 kcal / 100 g
- Pea podsraw33 kcal / 100 g
- Frozen pearaw62 kcal / 100 g
- Edible-podded peasraw42 kcal / 100 g
Questions about Garden peas
How long do you cook fresh garden peas?
Tip shelled peas into boiling water and simmer for about 2–3 minutes, until just tender; drain straight away so they stay bright and sweet.
Can you cook frozen garden peas without thawing them?
Yes. Add them straight from the freezer to boiling water for about 2–3 minutes, or stir them into a hot stew or curry for the final few minutes.
How should you store fresh garden peas?
Keep them unshelled in a paper or perforated bag in the fridge and use them within a few days; peas lose sweetness as they sit, so shell them just before cooking.
Can you freeze fresh garden peas?
Shell them, blanch for 1–2 minutes, then cool quickly in iced water and dry well before freezing in a sealed bag. Blanching helps preserve their colour and texture.
What dishes are garden peas used in?
Stir them into risotto, pasta, soups and curries, or mash them with mint as a side dish. Traditional mushy peas are usually made with dried marrowfat peas rather than fresh garden peas.
Are garden peas the same as mangetout?
No. You shell garden peas and eat the round seeds; with mangetout, also called snow peas, you eat the flat pod and its small peas.
Can you use frozen peas instead of fresh garden peas?
Yes: frozen peas work in most cooked dishes in place of fresh shelled peas. Add them straight from frozen near the end of cooking, since they need only a few minutes to heat through.
Source: ANSES–Ciqual (France) 20072 · per 100 g · carbohydrate per EU label, fibre excluded
