1 cup (medium) of Boiled Peas (160 g) has 134 calories. That works out to 84 calories per 100 g. It contains 25 g of carbs, 8.6 g of protein, 0.6 g of fat and 8.8 g of fiber. Its 0.4 mg of B1 covers 37% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

What is Boiled Peas?

Boiled peas are fresh or frozen green pea seeds cooked in water until tender. They’re served as a simple side, stirred into salads and soups, or added to home-cooked dishes; in many places, peas are also a familiar accompaniment to meat, fish, or potatoes. Their texture is soft and juicy, with a gentle sweetness, and they can turn mushy if cooked for too long.

They provide both protein and fibre while being low in fat; 100 grams contain 5.5 grams of fibre. Toss them with herbs and a little lemon, or fold them into a grain bowl for an easy plant-based addition. If you want them to keep their shape, add them near the end of cooking and heat just until tender.

Boiled Peas Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15.6g

· 6% DV

Protein

5.4g

· 11% DV

Fat

0.4g

· 1% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 25% · Fat 4%

Boiled Peas Vitamins & Minerals

Vitamins

0.28mg · 23% DV

Vitamin K

24µg · 20% DV

Folate

65µg · 16% DV

Vitamin C

14mg · 16% DV

Minerals

Phosphorus

108mg · 15% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

33mg · 8% DV

How Nutritious Is Boiled Peas?

Nutrient density

High

75/ 100

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

67/ 100

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.

Boiled Peas Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Peas

To burn the 84 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Peas 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 Boiled Peas Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Peas Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled Peas Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Peas

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Foods Similar to Boiled Peas

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled Peas

How long should you boil boiled peas?

Fresh peas usually take about 5–10 minutes in boiling water to become tender, while frozen peas often need a similar amount of time. Start checking early and drain them as soon as they are soft to avoid a mushy texture.

Can you boil frozen peas without thawing them first?

Yes, you can add frozen peas straight to boiling water without thawing them. Cook just until tender, then drain promptly; thawing first can make them softer than you want, especially if they will be added to another hot dish.

Why do boiled peas turn mushy?

Boiled peas turn mushy when they cook for too long or are stirred vigorously. Check them while they cook and drain them as soon as they are tender; smaller peas and thawed peas can soften especially quickly.

How long do boiled peas last in the fridge?

Boiled peas keep for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate them after they have cooled, rather than leaving them out for an extended time, and discard them if they develop an off smell or slimy texture.

Can you freeze boiled peas?

Yes, boiled peas can be frozen. Cool them completely, divide them into portions, and pack them in an airtight freezer-safe container or bag. Thaw only the amount you need and avoid freezing peas again after they have thawed.

What is the best way to reheat boiled peas?

Reheat boiled peas briefly in a pan with a splash of water, or microwave them in a covered dish until hot. Stir gently and stop as soon as they are warmed through, since prolonged heating can make the peas split or turn mushy.

Can you eat boiled peas cold?

Yes, boiled peas can be eaten cold once they have been cooled and stored safely. Add them to a salad, grain bowl, or cold pasta dish; do not eat peas that have been left at room temperature for a long time.

What can you add to boiled peas for more flavor?

Fresh mint, dill, black pepper, lemon, or a little butter can add flavor to boiled peas. Add herbs and lemon after draining so their fresh taste stands out, and mix gently to keep the peas intact.

How can you use boiled peas in recipes?

Boiled peas work well folded into pasta, risotto, soups, salads, and mashed potato dishes. Add them near the end of cooking, since they are already tender and need only enough heat to warm through.

Are fresh or frozen peas better for boiling?

Both fresh and frozen peas can be boiled successfully. Fresh peas need shelling and rinsing, while frozen peas are convenient and can go straight into boiling water; taste and texture vary with the peas’ variety and maturity.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026