Green Peas
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Green Peas) | Per 1 Cup Raw (145 g) |
|---|---|---|
| Energy (Calories) | 81 kcal | 117.5 kcal |
| Water | 78.9 g | 114.4 g |
| Protein | 5.42 g | 7.86 g |
| Total Fat | 0.40 g | 0.58 g |
| Total Carbohydrates | 14.45 g | 20.95 g |
| Dietary Fiber | 5.7 g | 8.27 g |
| Net Carbohydrates | 8.75 g | 12.68 g |
| Total Sugars | 5.67 g | 8.22 g |
| — Sucrose | 5.37 g | 7.79 g |
| — Glucose | 0.17 g | 0.25 g |
| — Fructose | 0.13 g | 0.19 g |
| Potassium | 244 mg | 353.8 mg |
| Phosphorus | 108 mg | 156.6 mg |
| Magnesium | 33 mg | 47.9 mg |
| Calcium | 25 mg | 36.3 mg |
| Sodium | 5 mg | 7.25 mg |
| Iron | 1.47 mg | 2.13 mg |
| Zinc | 1.24 mg | 1.80 mg |
| Manganese | 0.410 mg | 0.595 mg |
| Copper | 0.176 mg | 0.255 mg |
| Vitamin C | 40.0 mg | 58.0 mg |
| Vitamin K | 24.8 µg | 35.96 µg |
| Thiamine (B1) | 0.266 mg | 0.386 mg |
| Folate (B9) | 65.0 µg | 94.3 µg |
| Vitamin B6 | 0.169 mg | 0.245 mg |
| Niacin (B3) | 2.09 mg | 3.03 mg |
| Riboflavin (B2) | 0.132 mg | 0.191 mg |
| Vitamin A (RAE) | 38 µg | 55.1 µg |
| Beta-Carotene | 449 µg | 651.1 µg |
| Lutein + Zeaxanthin | 2,477 µg | 3,591.7 µg |
| Vitamin E (Alpha-Tocopherol) | 0.13 mg | 0.19 mg |
| Choline | 28.4 mg | 41.2 mg |
Description
Green peas (Pisum sativum) are spherical botanical seeds enclosed within pods of the Fabaceae (legume) family, widely prepared and categorized as sweet culinary vegetables. Celebrated for their vibrant emerald color, sweet earthy flavor, and balanced macronutrient profile, fresh green peas provide a powerful combination of complex carbohydrates and bioavailable plant-based protein. When evaluating green peas nutritional value per 100g (raw), they yield approximately 81 calories, 5.4 grams of plant protein, 14.5 grams of total carbohydrates, and over 78% water content, establishing them as an energy-sustaining, fiber-rich legume vegetable. For a standard dietary portion—commonly logged as 1 cup of raw green peas (approx. 145 grams)—the nutrient yield equals roughly 117 calories and 21.0 grams of total carbohydrates, delivering substantial satiety, lean protein, and micronutrient support.
Plant-Based Protein, Amino Acids & Satiety
Unlike standard watery vegetables, green peas stand out as an exceptional whole-food source of plant protein. A 1-cup serving delivers roughly 7.9 grams of protein, supplying significant quantities of branched-chain amino acids (leucine, isoleucine, and valine) along with glutamic acid, arginine, and lysine. Pea protein contains high concentrations of essential amino acids that stimulate muscle protein synthesis (MPS) and induce the release of gut satiety hormones (such as cholecystokinin and peptide YY), curbing prolonged hunger on plant-based and fat-loss protocols.
Complex Carbohydrate Matrix, High Fiber & Glycemic Control
The carbohydrate composition of green peas is driven by complex starches balanced by robust dietary fiber rather than simple sugars. A 1-cup raw portion contains approximately 8.2 grams of natural sugars (dominated by sucrose) alongside 8.3 grams of dietary fiber (5.7g per 100g), yielding an effective net carbohydrate footprint of 12.7 grams per cup. The fiber matrix features insoluble cellulose and hemicellulose to support intestinal transit, along with soluble prebiotic fractions and resistant starch. These soluble fibers ferment within the colon into short-chain fatty acids (SCFAs) like butyrate, reinforcing the mucosal barrier and improving insulin sensitivity. As a result, whole green peas have a low glycemic index (GI ~22 to 48) and a modest glycemic load (~4 to 6 per cup), producing slow, sustained glucose absorption without post-meal blood sugar surges.
Micronutrient Density: Vitamin K1, Vitamin C, Iron & Folate
Green peas deliver a broad spectrum of bioavailable daily vitamins and essential metabolic minerals:
Vitamin K1 (Phylloquinone): Supplying 24.8 µg per 100g (over 36.0 µg per cup), a single serving fulfills roughly 30% of the daily value (DV). Vitamin K1 is an essential cofactor for carboxylating osteocalcin to bind calcium into bone matrix and synthesizing hepatic blood-clotting proteins.
Vitamin C (Ascorbic Acid): Delivering 40.0 mg per 100g (roughly 58.0 mg per cup), green peas provide nearly 64% of the daily value. Vitamin C scavenges free radicals, supports white blood cell phagocytosis, stimulates collagen biosynthesis, and multiplies the intestinal absorption of pea-derived non-heme iron.
Iron & Folate (B9): One cup provides 2.1 mg of non-heme iron and 94.3 µg of folate (nearly 24% DV), serving as vital nutritional cofactors for hemoglobin production, red blood cell maturation, and cellular DNA replication.
Thiamine (B1) & Manganese: Providing 0.38 mg of thiamine (over 31% DV) and 0.59 mg of manganese per cup, green peas support cellular energy generation (ATP) through carbohydrate metabolic pathways.
Polyphenols, Coumestrol & Antioxidant Protection
Green peas contain a specialized spectrum of phytonutrients, including coumestrol (a polyphenol phytoestrogen), along with catechins, epicatechins, and the carotenoids lutein and zeaxanthin (over 3,600 µg per cup). Coumestrol exhibits documented cellular protective properties, while concentrated lutein deposits directly into the macula lutea to filter damaging high-energy blue wavelengths and protect retinal photoreceptors.
