1 cup (medium) of Mashed peas (160 g) has 134 calories. That works out to 84 calories per 100 g. It contains 24 g of carbs, 8.6 g of protein, 0.6 g of fat and 8.8 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.

Mashed peas Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15g

· 5% 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 70% · Protein 25% · Fat 5%

Mashed peas Vitamins & Minerals

Vitamins

Vitamin K

24µg · 20% DV

0.19mg · 16% DV

2.1mg · 13% DV

Folate

42µg · 11% DV

Minerals

Phosphorus

102mg · 15% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

33mg · 8% DV

How Nutritious Is Mashed peas?

Nutrient density

High

72/ 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.

Mashed 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 Mashed 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 Mashed 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 Mashed 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 Mashed peas 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

Mashed peas Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 5.7:1

Above the ideal 4:1 (5.7:1).

Compare Mashed peas

🫛vs🍅

Mashed peas vs Tomato66 kcal more per 100 g

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Mashed peas vs Mixed Green Salad66 kcal more per 100 g

→🫛vs🫑

Mashed peas vs Red Pepper53 kcal more per 100 g

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Mashed peas vs Boiled Beetroot40 kcal more per 100 g

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Foods Similar to Mashed 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 Mashed peas

How many calories and how much protein are in mashed peas?

Mashed peas provide 84 calories and 5.4 g of protein per 100 g. The same amount contains 15 g of carbohydrates, 0.4 g of fat, and 5.5 g of fiber.

Do mashed peas raise blood sugar quickly?

Mashed peas have a glycemic index of 51. This indicates a moderate glycemic impact among carbohydrate-containing foods.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026