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Pea legume pasta Calories
High-protein, high-fiber pasta alternative made from peas
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea legume pasta (85 g) has 300 calories. That works out to 353 calories per 100 g. It contains 51 g of carbs, 18.7 g of protein, 2.1 g of fat and 6.8 g of fiber. Its 255 mg of Phosphorus covers 36% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Pea legume pasta Nutrition Facts
Selected: 1 cup (medium) · 85 g
300
KCAL / 85G
Carbs
51g
· 19% DV
Protein
18.7g
· 37% DV
Fat
2.1g
· 3% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 25% · Fat 6%
Pea legume pasta nutrition facts table · 1 cup (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 51 g | 19% |
| Fiber | 6.8 g | 24% |
| Protein | 18.7 g | 37% |
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 Pea legume pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 85 g | 300 kcal |
| ½ cup (small) | 45 g | 159 kcal |
| 1 serving (small) | 56 g | 198 kcal |
| 2 ounce (medium) | 56 g | 198 kcal |
| 1 serving (medium) | 85 g | 300 kcal |
| 100 g | 100 g | 353 kcal |
| 1 serving (large) | 120 g | 424 kcal |
| 1.5 cup (large) | 130 g | 459 kcal |
| 2 cup (extra large) | 170 g | 600 kcal |
Calculated from 353 calories per 100 g.
Frequently Asked Questions About Pea legume pasta
What is pea legume pasta made from?
Pea legume pasta is made from pea flour or ground peas. Some products combine peas with other legume flours or added ingredients, so the exact composition and resulting texture can vary from one pasta to another.
How do you cook pea legume pasta?
Cook pea legume pasta in plenty of boiling water and stir after adding it to the pot. Start testing for doneness before the expected finish, since overcooking can make the noodles soft; drain as soon as they reach the texture you like.
Does pea legume pasta taste like peas?
Yes, pea legume pasta usually has a mild, earthy pea flavor, though its intensity varies by product. A tomato-based, garlicky, or spiced sauce complements that flavor, while a very delicate sauce may leave it more noticeable.
How is pea legume pasta different from chickpea or lentil pasta?
Pea legume pasta is made primarily from peas, while chickpea and lentil pastas use those respective legumes. Their flavors, colors, and firmness differ, so they are not always interchangeable if a recipe depends on a particular taste or texture.
Which sauces go well with pea legume pasta?
Tomato, pesto, garlic-and-oil, and other strongly flavored sauces work well with pea legume pasta. Its surface may feel less like wheat pasta, so tossing it with the sauce while hot helps the two combine more evenly.
Can you use pea legume pasta in pasta salad?
Yes, pea legume pasta works in pasta salad. Cook it until just tender rather than very soft, drain it well, and let it cool before adding dressing; this helps the pieces keep their shape and prevents a watery salad.
Why does pea legume pasta make the cooking water foamy?
Pea legume pasta can release protein and starch into the water, creating foam as it boils. Use a roomy pot, lower the heat if the foam rises, and stir occasionally to reduce the chance of a boil-over.
Can you substitute pea legume pasta for wheat pasta in any recipe?
Usually, pea legume pasta can replace wheat pasta in a bowl with sauce, but it may not behave the same in every recipe. Its texture can soften faster, so check it early and avoid relying on wheat pasta’s firmness in baked dishes.
Does pea legume pasta cause bloating?
It can cause gas or bloating in some people because peas contain fermentable carbohydrates. If you are sensitive to legumes, try a smaller serving first and notice how you feel rather than assuming it will affect everyone the same way.
How should you store leftover pea legume pasta?
Refrigerate leftover pea legume pasta in a covered container once it has cooled, rather than leaving it out for an extended period. Reheat it gently with a splash of water or sauce, since the noodles can dry out in storage.
Pea legume pasta Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
Folate
76.5µg · 19% DV
Biotin
5.1µg · 17% DV
B3
2.38mg · 15% DV
Minerals
Phosphorus
255mg · 36% DV
Manganese
0.77mg · 33% DV
Copper
0.3mg · 33% DV
Iron
3.83mg · 21% DV
Potassium ⭐
663mg · 20% DV
Sodium
6.8mg · 0% DV
Pea legume pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea legume pasta
To burn the 300 calories in 1 cup (medium) (85 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 Pea legume pasta?
Pea legume pasta is a dried pasta alternative made with ground peas or pea flour. It has a mild, earthy pea flavour and tends to cook up with a firmer, heartier bite than many wheat pastas.
Serve it with tomato or vegetable sauces, toss it into a salad, or use it in familiar pasta dishes. It fits easily into meals for people avoiding gluten, and offers more protein and fibre than conventional pasta: per 100 g, it provides 22 g of protein and 8 g of fibre. Pair it with plenty of vegetables and a light sauce for a balanced meal, and check the cooking time as it can soften quickly if overcooked.
How Nutritious Is Pea legume pasta?
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 Pea legume pasta Processed?
NOVA 3
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 legume pasta Contain Allergens?
No known major allergens
Which Diets Is Pea legume pasta 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
Pea legume pasta Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.