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Cooked Pea Stew Calories
A hearty vegetable stew made with peas, vegetables, and a modest amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked Pea Stew (220 g) has 183 calories. That works out to 83 calories per 100 g. It contains 26.4 g of carbs, 9.2 g of protein, 5.1 g of fat and 9.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cooked Pea Stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
183
KCAL / 220G
Carbs
26.4g
· 10% DV
Protein
9.2g
· 18% DV
Fat
5.1g
· 7% DV
Fiber
9.7g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 20% · Fat 24%
Cooked Pea Stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 9.7 g | 35% |
| Protein | 9.2 g | 18% |
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 Cooked Pea Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 183 kcal |
| 1 tablespoon (medium) | 18 g | 15 kcal |
| 100 g | 100 g | 83 kcal |
| 1 cup (small) | 180 g | 149 kcal |
| 1 serving (small) | 200 g | 166 kcal |
| 1 serving (medium) | 250 g | 208 kcal |
| 1 cup (large) | 280 g | 232 kcal |
| 1 serving (large) | 350 g | 291 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Cooked Pea Stew
How do you make cooked pea stew?
Cooked pea stew is made by simmering peas with onion, carrots, and often potatoes in a lightly seasoned tomato or broth base. Soften the onion first, add the vegetables and liquid, then simmer until the peas are tender. Fresh peas usually need longer than frozen peas.
What do you serve with cooked pea stew?
Cooked pea stew goes well with crusty bread, rice, or a simple grain such as bulgur. A crisp green salad or plain yogurt makes a fresh accompaniment. If the stew already contains potatoes, bread or rice is optional rather than necessary.
Can you freeze cooked pea stew?
Yes, cooked pea stew freezes well in airtight, meal-sized containers. Cool it promptly before freezing, then thaw it in the refrigerator and reheat until steaming hot. Potatoes can turn soft or grainy after thawing, so the texture is best when the stew has little or no potato.
How long does cooked pea stew last in the fridge?
Cooked pea stew keeps for about 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it sat at room temperature for an extended time.
What ingredients go into cooked pea stew?
Cooked pea stew commonly includes peas, onion, carrots, oil, and a tomato-based cooking liquid; potatoes are a frequent addition. Herbs such as dill or parsley can be added at the end. Recipes vary, and some include meat while others are entirely vegetable-based.
Can you make cooked pea stew with frozen peas?
Yes, frozen peas work well in cooked pea stew and can go straight into the pot without thawing. Add them after the onion and firmer vegetables have started cooking, then simmer just until tender so they keep their shape.
Is cooked pea stew made with meat or without meat?
Cooked pea stew can be made either way. A meat-free version uses vegetables and a tomato or broth base; meat versions often cook small pieces of beef or lamb until tender before adding the peas. The vegetable-only version is a familiar everyday home-style dish.
Why are the peas still hard in cooked pea stew?
Peas may stay firm in cooked pea stew if they are old, undercooked, or simmered in an acidic tomato base too early. Cook the peas until nearly tender before adding more tomato, and add a little water if the pot is drying out.
Can cooked pea stew be reheated?
Yes, cooked pea stew can be reheated safely if it was refrigerated promptly. Heat only the amount you need on the stove or in a microwave, stirring so it warms evenly throughout; avoid repeatedly cooling and reheating the same pot.
How do you thicken cooked pea stew if it is too watery?
Simmer cooked pea stew uncovered for a few minutes to let excess liquid evaporate. If it contains potatoes, mash a few pieces into the sauce to thicken it without adding flour. Stir gently so the remaining peas stay intact.
Cooked Pea Stew Vitamins & Minerals
Vitamins
B1
0.26mg · 22% DV
Vitamin K
26.4µg · 22% DV
Folate
77µg · 19% DV
Vitamin C
15.4mg · 17% DV
Minerals
Manganese
0.62mg · 27% DV
Sodium
550mg · 24% DV
Phosphorus
165mg · 24% DV
Copper
0.2mg · 22% DV
Potassium ⭐
462mg · 14% DV
Cooked Pea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Pea Stew
To burn the 183 calories in 1 cup (medium) (220 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 Cooked Pea Stew?
Cooked Pea Stew is a home-style dish of peas simmered with vegetables and a modest amount of oil. In Turkey, it is a familiar part of everyday cooking, made with fresh peas when they are in season and often with frozen peas at other times. Recipes vary from household to household, including how much broth is left in the pot.
The peas become tender and bring a gentle sweetness to the savoury vegetables. Serve it warm as a main meal with rice or bread, or alongside yoghurt and a fresh salad. Peas contribute fibre and some protein, while the stew remains relatively light; for an even lighter meal, keep the oil modest and add a generous salad.
How Nutritious Is Cooked Pea Stew?
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 Cooked Pea Stew 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 Cooked Pea Stew Contain Allergens?
No known major allergens
Which Diets Is Cooked Pea Stew 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
Cooked Pea Stew Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.