1 cup (medium) of Pea Flour (120 g) has 408 calories. That works out to 340 calories per 100 g. It contains 70.2 g of carbs, 27 g of protein, 2.4 g of fat and 18 g of fiber. Its 0.7 mg of Copper covers 80% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Pea Flour?

Pea Flour is made by finely grinding dried peas. Unlike grain flours, it comes from a legume, with a gently earthy, slightly sweet flavour and a fine texture that can feel a little grainy. It is used in different ways around the world: stirred into soups for body, or mixed into batters for savoury pancakes, fritters and flatbreads.

It brings plant-based protein and fibre to a recipe; 100 g provides 15 g of fibre. Its flavour works well with herbs, spices and vegetables. If you are new to it, blend it with another flour for a milder taste and an easier-to-handle batter.

Pea Flour Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

58.5g

· 21% DV

Protein

22.5g

· 45% DV

Fat

· 3% DV

Fiber

15g

· 54% 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 Flour Vitamins & Minerals

Vitamins

0.45mg · 38% DV

Folate

110µg · 28% DV

Biotin

7µg · 23% DV

1.1mg · 22% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

320mg · 46% DV

Manganese

1mg · 43% DV

Iron

5mg · 28% DV

How Nutritious Is Pea Flour?

Nutrient density

High

65/ 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

66/ 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.

Pea Flour Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Pea Flour

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is Pea Flour 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 Flour 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 Pea Flour 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

Pea Flour Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Pea Flour

🌱vs🍚

Pea Flour vs Bulgur Pilaf220 kcal more per 100 g

→🌱vs🍝

Pea Flour vs Whole wheat pasta216 kcal more per 100 g

→🌱vs🥖

Pea Flour vs Breadstick70 kcal fewer per 100 g

→🌱vs🥯

Pea Flour vs SimitSame calories per 100 g

→

Foods Similar to Pea Flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Pea Flour

What is pea flour made from?

Pea flour is made by finely milling dried peas, commonly yellow or green peas. It contains the ground pea rather than just its isolated protein, so it is not interchangeable with concentrated pea protein powder in every recipe.

How do you use pea flour in cooking?

Pea flour works in savory pancakes, flatbreads, batters, and soups. Its earthy, legume-like flavor is noticeable, so it often pairs well with herbs, spices, and other savory ingredients; try replacing only part of another flour at first.

Can pea flour replace all-purpose flour in baking?

Not reliably as a one-for-one replacement. Pea flour has no gluten, so doughs and batters will not stretch or rise like wheat-based ones; blend it with other flours and use a recipe developed for gluten-free baking for more predictable results.

Is pea flour the same as pea protein powder?

No. Pea flour is ground dried peas and includes their starch and fiber, while pea protein powder is made by separating and concentrating protein. Their textures and cooking behavior differ, so swapping one for the other can change a recipe substantially.

What does pea flour taste like?

Pea flour has a mild but recognizable earthy, bean-like flavor, sometimes more noticeable in simple recipes. Toasting it lightly in a cooked dish or pairing it with garlic, cumin, herbs, or strong savory fillings can help balance that taste.

Can you make pancakes with pea flour?

Yes, pea flour can be used for savory pancakes. Whisk it with liquid until smooth and let the batter stand briefly to hydrate; the pancakes may be more tender and less stretchy than wheat pancakes, so turn them carefully.

Can you make pea flour at home from dried peas?

Yes, provided you have a grinder designed for dry legumes. Grind clean, completely dry peas in small batches and sift the flour for an even texture; do not use a blender that is not rated for hard dry ingredients.

How should you store pea flour after opening?

Keep pea flour in a tightly sealed container in a cool, dry place, away from heat and moisture. Because it contains the ground whole pea, discard it if it develops a musty smell, visible mold, or an unusually bitter, stale odor.

Can pea flour thicken soup or sauce?

Yes, pea flour can thicken soups and sauces. First whisk it into a little cold water to make a smooth slurry, then stir that into the hot liquid and cook it through; sprinkling dry flour straight into a hot pot can make lumps.

Can you eat pea flour without cooking it?

It is better to cook pea flour rather than eat it raw. Uncooked legume flour can taste harsh and may be difficult for some people to digest; cooking it in pancakes, batters, or soups gives it a more pleasant texture and flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026