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Pea pasta Calories
High in protein and fiber, gluten-free pasta alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea pasta (90 g) has 306 calories. That works out to 340 calories per 100 g. It contains 49.5 g of carbs, 18.9 g of protein, 1.8 g of fat and 9.9 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Pea pasta Nutrition Facts
Selected: 1 cup (medium) · 90 g
306
KCAL / 90G
Carbs
49.5g
· 18% DV
Protein
18.9g
· 38% DV
Fat
1.8g
· 2% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 26% · Fat 6%
Pea pasta nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 9.9 g | 35% |
| Protein | 18.9 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Pea pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 306 kcal |
| 1 g | 1 g | 3 kcal |
| 1 piece (small) | 50 g | 170 kcal |
| 1 cup (small) | 60 g | 204 kcal |
| 1 serving (medium) | 75 g | 255 kcal |
| 100 g | 100 g | 340 kcal |
| 1 piece (large) | 100 g | 340 kcal |
| 1 cup (large) | 120 g | 408 kcal |
| 1 serving (large) | 150 g | 510 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Pea pasta
What is pea pasta made from?
Pea pasta is made primarily from peas, often in the form of pea flour. Ingredients vary by product, but its base gives it a more noticeable legume flavor than conventional wheat pasta.
Does pea pasta taste like peas?
Yes, pea pasta usually has a mild earthy, pea-like flavor, though it is not as strong as eating whole peas. Garlic, tomato, herbs, and olive oil pair well with its distinctive taste.
How do you cook pea pasta without it turning mushy?
Cook pea pasta only until tender, following the package directions and tasting it near the end. It can soften faster than wheat pasta, so drain it as soon as it reaches the texture you want.
What sauces go well with pea pasta?
Tomato, pesto, garlic-and-olive-oil, and lemon-herb sauces all work well with pea pasta. Lighter sauces let its pea flavor come through, while a rich sauce can make it a heartier meal.
Is pea pasta different from chickpea pasta?
Yes. Pea pasta is made from peas, while chickpea pasta is made from chickpeas, and they have different flavors and textures. Pea pasta tends to have a mild pea-like taste; chickpea pasta has its own nutty legume flavor.
Can you use pea pasta in macaroni and cheese?
Yes, pea pasta can be used in macaroni and cheese. Cook it until just tender and fold it into the sauce gently, since overcooking or vigorous stirring can make the pasta break down.
Does pea pasta need to be rinsed after cooking?
Usually, pea pasta does not need to be rinsed if you are serving it hot with sauce; draining it is enough. For a cold pasta salad, rinsing briefly with cool water helps stop the cooking and cool the noodles.
Can pea pasta replace regular pasta in recipes?
Yes, pea pasta can replace regular pasta in many recipes, including pasta bowls and baked dishes. Its cooking time and texture may differ, so check it before the wheat-pasta timing in the recipe is up.
How do you store leftover cooked pea pasta?
Store leftover cooked pea pasta in a covered container in the refrigerator and eat it within a few days. Reheat it with a splash of water or sauce to keep it from drying out.
Is pea pasta filling enough for a meal?
Yes, pea pasta can form the base of a filling meal, especially when served with vegetables and a sauce. Add tofu, fish, chicken, or another preferred topping when you want more variety in the dish.
Pea pasta Vitamins & Minerals
Vitamins
Folate
135µg · 34% DV
B1
0.36mg · 30% DV
Biotin
6.3µg · 21% DV
B5
0.99mg · 20% DV
Minerals
Manganese
0.99mg · 43% DV
Copper
0.36mg · 40% DV
Phosphorus
225mg · 32% DV
Iron
4.05mg · 22% DV
Potassium ⭐
720mg · 21% DV
Sodium
4.5mg · 0% DV
Pea pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea pasta
To burn the 306 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pea pasta?
Pea pasta is pasta made with pea flour, offering an alternative to conventional wheat pasta. It has a subtle pea flavour and is often chosen as a gluten-free option; check the specific pack if that matters to you.
Cook it until just tender, then serve with tomato sauce, olive oil, vegetables or pesto. Its firm texture works well in warm pasta dishes and chilled salads, too. Pea pasta is notably high in protein and fibre, with 21 g of protein and 11 g of fibre per 100 g. Pair it with vegetables and a simple sauce for a balanced, satisfying meal.
How Nutritious Is Pea pasta?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pea pasta Processed?
NOVA 2
Minimally Processed
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 Pea pasta Contain Allergens?
No known major allergens
Which Diets Is Pea pasta 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
Pea pasta Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.