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Peas (raw) Calories
High in fiber, plant protein, vitamin C and folate
CALORIES
GI
POTASSIUM
FIBER
Peas (raw) Nutrition Facts
Selected: 100 g
81
KCAL / 100G
Carbs
14.5g
· 70%
Protein
5.4g
· 26%
Fat
0.4g
· 4%
Fiber
5.1g
Peas (raw) Vitamins & Minerals
Vitamins
Vitamin C
40mg · 44% DV
B1
0.27mg · 23% DV
Vitamin K
24.8µg · 21% DV
Folate
65µg · 16% DV
Minerals
Phosphorus
108mg · 15% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
33mg · 8% DV
Peas (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peas (raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Peas (raw) Contain Allergens?
No known major allergens
Which Diets Is Peas (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Peas (raw) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Peas (raw)
Peas (raw) — Frequently Asked Questions
Can raw peas be eaten safely?
Yes, fresh raw peas can be eaten after washing the pods and peas well. Keep shelled peas chilled, and discard any that smell sour, look moldy, or are slimy.
What tastes good with raw peas?
Their sweet, crisp texture works well in salads, grain bowls, and cold vegetable platters. Mint, dill, lemon zest, olive oil, and soft cheeses or yogurt-based dressings are especially complementary.
Does cooking peas reduce their nutritional value?
Cooking can reduce some heat-sensitive vitamins, but peas remain nutritious after cooking. Brief steaming or quick sautéing generally preserves texture and nutrients better than prolonged boiling.
Why do peas lose their bright green color when cooked?
Long cooking times and excess water can dull the green color. Steam them briefly, or blanch them quickly and cool them in ice water to help retain a brighter appearance.
Can raw peas cause gas or bloating?
They can in some people because they contain fiber and fermentable carbohydrates. Start with a small serving, chew thoroughly, and try lightly cooked peas if raw peas cause discomfort.
Are raw peas better before or after a workout?
A large serving right before exercise may feel uncomfortable for some people because of its fiber content. After exercise, peas work well as part of a meal paired with a protein food such as eggs, fish, yogurt, tofu, or beans.
Are fresh peas the same as pea protein?
No. Fresh peas are a whole vegetable with naturally occurring water and fiber, while pea protein is a concentrated, more processed ingredient extracted from peas.
How long do fresh raw peas keep in the refrigerator?
Peas in their pods usually stay best for a few days in the refrigerator’s crisper drawer. Shelled peas lose quality faster, so store them in a covered container and use them promptly.
Can raw peas be frozen?
Yes, but blanching them briefly before freezing gives better color and texture. Freezing them raw is safe, although they may become softer after thawing.
Should people with a history of kidney stones be careful with peas?
People advised to limit oxalates should consider peas within their overall eating pattern rather than in isolation. Stone type and dietary guidance vary, so anyone with a prescribed restriction should follow their clinician’s or dietitian’s plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.