Know what’s on your plate
Peas and onions
Calories & nutrition facts
frozen, unprepared
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 4 g 8%
- Carbohydrate 10 g 4%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.5 g 13%
- Sodium 61 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 27 µg 3%
- Vitamin C 14 mg 16%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg 0%
- Thiamin (B1) 0.3 mg 25%
- Riboflavin (B2) 0.11 mg 9%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 45 µg 11%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 23 mg 2%
- Iron 1.5 mg 9%
- Magnesium 21 mg 5%
- Phosphorus 59 mg 5%
- Potassium 203 mg 4%
- Zinc 0.48 mg 4%
- Copper 0.1 mg 11%
- Manganese 0.27 mg 12%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 70 | 4 g | 10 g | 0.3 g |
| 1 × cup | 69 g | 48 | 2.7 g | 6.9 g | 0.2 g |
| 1 × package (10 oz) | 284 g | 199 | 11 g | 28 g | 0.9 g |
| 2 × cup | 138 g | 97 | 5.5 g | 14 g | 0.4 g |
| ½ × cup | 34.5 g | 24 | 1.4 g | 3.5 g | 0.1 g |
| 3 × cup | 207 g | 145 | 8.2 g | 21 g | 0.7 g |
| 4 × cup | 276 g | 193 | 11 g | 28 g | 0.9 g |
Similar foods
- Canned peas and onionssolids and liquid51 kcal / 100 g
- Peas and carrotsfrozen, unprepared53 kcal / 100 g
- Garden peas and carrotsfrozen, raw53 kcal / 100 g
- Green peasfrozen, unprepared77 kcal / 100 g
- Frozen pearaw62 kcal / 100 g
- Mixed vegetablesfrozen, unprepared72 kcal / 100 g
- Peasshelled, frozen, raw68 kcal / 100 g
- Frozen chopped onionunprepared29 kcal / 100 g
- Green peas and carrotscanned68 kcal / 100 g
- Edible-podded peasfrozen, unprepared42 kcal / 100 g
Questions about Peas and onions
How do you cook peas and onions from frozen?
Tip them into a saucepan with a splash of water, cover and simmer for about 5–7 minutes, stirring once or twice, until piping hot. Drain off any excess water and finish with a little butter or olive oil.
How can you stop the onions in peas and onions from turning mushy?
Cook the mixture gently and briefly, rather than boiling it hard. If you are making it from scratch, soften chopped onion in a little oil first, then add peas and cook until just tender.
What can you serve with peas and onions?
They go well with roast or grilled meat, sausages, fish, mashed potato and savoury pies. Stir them into rice or a simple pasta dish for an easy side.
Can you use peas and onions in a cottage pie?
Yes. Fold them into the cooked mince and gravy before adding the mashed-potato topping, then bake until the filling is bubbling and the top is golden.
How should you store leftover peas and onions?
Cool them promptly, transfer them to a covered container and refrigerate; use within 3 days. Reheat only once, until steaming hot throughout.
How do peas and onions compare with peas and carrots?
Peas and carrots provide 53 kcal and 3.4 g protein per 100 g, compared with 70 kcal and 4 g protein in peas and onions. The carrot version also supplies much more vitamin A: 475 µg per 100 g.
Are peas and onions nutritious?
They provide 3.5 g of fibre per 100 g, and vitamin C is a source at 14 mg per 100 g. A 69 g portion supplies 48 kcal.
Can you freeze cooked peas and onions?
Yes. Cool them quickly, pack in a sealed freezer-safe container and freeze for up to 3 months. Defrost in the fridge or reheat from frozen in a covered pan with a splash of water.
Source: USDA FoodData Central 170020 · per 100 g · carbohydrate per EU label, fibre excluded
