Know what’s on your plate
Garden peas
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 61 kcal —
- Protein 5.8 g 12%
- Carbohydrate 4.7 g 2%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 5.8 g 21%
- Sugars 1.7 g —
- Sodium 7.1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 34.5 µg 4%
- Vitamin C 1.8 mg 2%
- Vitamin D 0 µg 0%
- Vitamin K 25.9 µg 22%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.4 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 32.7 mg 3%
- Iron 1.2 mg 7%
- Magnesium 31.9 mg 8%
- Phosphorus 96 mg 8%
- Potassium 135 mg 3%
- Zinc 0.8 mg 7%
- Copper 0.14 mg 16%
- Manganese 0.32 mg 14%
Similar foods
- Garden pea puree86 kcal / 100 g
- Garden peas and carrotscanned, drained54 kcal / 100 g
- Green peascooked, boiled, drained, with salt84 kcal / 100 g
- Peasraw83 kcal / 100 g
- Snow peacooked47 kcal / 100 g
- Dried peascooked114 kcal / 100 g
- Frozen peasboiled92 kcal / 100 g
- Pea podscooked30 kcal / 100 g
- Mature green peaboiled117 kcal / 100 g
- Split peasmature seeds, cooked, boiled, without salt118 kcal / 100 g
Questions about Garden peas
How long do garden peas take to cook?
Boil fresh, shelled peas for about 2–4 minutes, or steam them for 3–5 minutes, until tender but still bright green. Frozen peas usually need only 2–3 minutes.
Can you eat garden peas raw?
Yes. Fresh peas straight from the pod can be eaten raw; they are sweet and crisp. Rinse them first, and cook them if you prefer a softer texture.
How do you keep garden peas fresh?
Keep unshelled peas in a perforated bag in the fridge and use them within a few days; they lose sweetness after picking. For longer storage, shell and freeze them, ideally after blanching for 1–2 minutes and cooling quickly.
What can you make with garden peas?
Stir them into risotto, pasta or a spring vegetable soup, or mash them with mint and lemon for a quick side. Pea and ham soup is a familiar way to use a larger batch.
Can you use garden peas instead of broad beans?
Yes, in salads, risotto and vegetable dishes, but garden peas are smaller and sweeter, so add them later in cooking to keep them intact. For a broad-bean-style mash, crush the peas with olive oil, lemon and herbs.
Are garden peas the same as snow peas?
No. Garden peas are shelled from rounded pods, which are usually discarded; snow peas are eaten whole while their pods are flat and tender. Snow peas have 47 kcal per 100 g, compared with 61 kcal in garden peas.
Are garden peas a good source of fibre?
Yes. A 100 g portion provides 5.8 g of fibre, which is a notable amount for a vegetable. A handful is an easy amount to stir into a meal.
How much protein do garden peas contain?
Garden peas provide 5.8 g of protein per 100 g. They can contribute protein to a meal, especially when paired with grains, but they are not a protein equivalent to meat or pulses such as lentils.
Source: ANSES–Ciqual (France) 20037 · per 100 g · carbohydrate per EU label, fibre excluded
