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Mixed Pea Salad Calories
A vegetable salad with peas and a light olive-oil dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed Pea Salad (150 g) has 95 calories. That works out to 63 calories per 100 g. It contains 13.2 g of carbs, 4.7 g of protein, 3.3 g of fat and 4.8 g of fiber. Its 40.5 µg of Vitamin K covers 34% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Mixed Pea Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
95
KCAL / 150G
Carbs
13.2g
· 5% DV
Protein
4.7g
· 9% DV
Fat
3.3g
· 4% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 19% · Fat 29%
Mixed Pea Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 4.8 g | 17% |
| Protein | 4.7 g | 9% |
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 Chopped Mixed Pea Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 95 kcal |
| ½ cup (small) | 75 g | 47 kcal |
| 100 g | 100 g | 63 kcal |
| 1 serving (small) | 120 g | 76 kcal |
| 1 cup (medium) | 150 g | 95 kcal |
| 1 serving (medium) | 180 g | 113 kcal |
| 1.5 cup (large) | 225 g | 142 kcal |
| 1 serving (large) | 250 g | 158 kcal |
| 1 bottle (large) | 300 g | 189 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Mixed Pea Salad
What goes in Mixed Pea Salad?
Mixed Pea Salad usually combines cooked peas with chopped vegetables and a light dressing. Carrots, potatoes, corn, cucumber, or fresh herbs are common additions, but there is no single fixed recipe; olive oil and lemon keep it fresh-tasting.
How do you make Mixed Pea Salad?
To make Mixed Pea Salad, cook the peas until tender, cool and drain them, then toss with chopped vegetables. Dress with olive oil and lemon juice, season to taste, and chill briefly if you prefer it cold.
Can you use frozen peas in Mixed Pea Salad?
Yes, frozen peas work well in Mixed Pea Salad. Cook them according to the package directions, cool them promptly, and drain them thoroughly before mixing so their moisture does not water down the dressing.
Do the peas need to be cooked for Mixed Pea Salad?
Yes, peas are generally cooked before they go into Mixed Pea Salad. Briefly boiling fresh peas until tender keeps them pleasant to eat while helping them hold their shape; cool them before combining with the other ingredients.
What dressing works best for Mixed Pea Salad?
A light olive-oil-and-lemon dressing works especially well for Mixed Pea Salad because it complements the peas without masking the vegetables. Add the dressing gradually and taste before serving, particularly if you have included salty ingredients such as pickles.
Can you make Mixed Pea Salad the night before?
Yes, you can prepare Mixed Pea Salad the night before and keep it covered in the refrigerator. For the freshest texture, store the dressing separately and add it just before serving; add delicate greens at the same time.
How long does Mixed Pea Salad last in the fridge?
Mixed Pea Salad generally keeps for 2–3 days in a covered container in the refrigerator. Refrigerate it promptly after preparation, and discard it if it has been left at room temperature for an extended period.
How do you keep Mixed Pea Salad from getting watery?
Drain the peas and any cooked vegetables thoroughly, then let them cool before making Mixed Pea Salad. Add the dressing close to serving time and go lightly on watery ingredients such as cucumber to preserve the salad’s texture.
Is Mixed Pea Salad served warm or cold?
Mixed Pea Salad is usually served cold or at room temperature. Cool the cooked peas and vegetables first so the dressing coats them evenly; chilling the salad briefly also lets the flavors come together.
What can you serve with Mixed Pea Salad?
Mixed Pea Salad pairs well with grilled fish, meat, or vegetables, and it can also be served alongside bread or a grain dish. Its light dressing makes it a useful side for meals with richer or more strongly seasoned mains.
Mixed Pea Salad Vitamins & Minerals
Vitamins
Vitamin K
40.5µg · 34% DV
Vitamin C
18mg · 20% DV
Biotin
5.25µg · 18% DV
Folate
63µg · 16% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Phosphorus
93mg · 13% DV
Potassium ⭐
315mg · 9% DV
Sodium
180mg · 8% DV
Mixed Pea Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Pea Salad
To burn the 95 calories in 1 cup (chopped) (150 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 Mixed Pea Salad?
Mixed Pea Salad brings peas together with chopped vegetables and a light olive-oil dressing; the exact mix varies from one recipe to another. The peas lend a gentle sweetness and a tender bite, while the other vegetables add variety in texture.
It is usually served chilled or at room temperature as a side dish, and works well for packed lunches, picnics and shared meals. With vegetables at its centre, it offers fibre and has 63 calories per 100 g. Serve it alongside grains or grilled fish, or add extra fresh greens for a lighter, more substantial plate.
How Nutritious Is Mixed Pea Salad?
Nutrient density
Medium
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
Medium
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 Mixed Pea Salad 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 Mixed Pea Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Pea Salad 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
Mixed Pea Salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.