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Pea shoots Calories
Low-calorie leafy shoot rich in vitamins C and K with fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Pea shoots (30 g) has 13 calories. That works out to 42 calories per 100 g. It contains 2.1 g of carbs, 1.1 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pea shoots Nutrition Facts
Selected: 1 cup (chopped) · 30 g
13
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 32% · Fat 7%
Pea shoots nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 1.1 g | 2% |
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 Pea shoots?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 13 kcal |
| 1 piece (mini) | 10 g | 4 kcal |
| 1 serving (small) | 20 g | 8 kcal |
| 1 serving (medium) | 40 g | 17 kcal |
| 1 pack (small) | 50 g | 21 kcal |
| 2 cup (chopped) | 60 g | 25 kcal |
| 1 serving (large) | 75 g | 32 kcal |
| 100 g | 100 g | 42 kcal |
| 1 pack (medium) | 100 g | 42 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Pea shoots
Are pea shoots safe to eat raw?
Yes, pea shoots can be eaten raw. Rinse them thoroughly under running water before adding them to salads or sandwiches, and discard any that look slimy, wilted, or smell off.
What do pea shoots taste like?
Pea shoots taste mildly sweet and fresh, with a flavor reminiscent of garden peas. Their tender leaves and stems work well raw, while the curled tendrils add a delicate, crisp bite.
How do you cook pea shoots?
Cook pea shoots very briefly: toss them in a hot pan with a little oil until just wilted. Add them near the end of a stir-fry or soup so they keep their fresh flavor and texture.
Are pea shoots the same as pea sprouts?
No, pea shoots are not quite the same as pea sprouts. Shoots are harvested for their young stems and leaves, while sprouts are germinated seeds eaten soon after sprouting, usually before leafy growth develops.
How should you store fresh pea shoots?
Keep pea shoots unwashed and dry in the refrigerator, loosely wrapped in a paper towel inside a breathable container. Use them within a few days; trapped moisture can make the delicate leaves wilt or spoil faster.
Can you grow pea shoots at home?
Yes, pea shoots are easy to grow at home using pea seeds intended for growing edible shoots. Sow them densely in a shallow tray, keep the growing medium moist rather than waterlogged, and place the tray in a bright spot.
Can you eat the stems and tendrils of pea shoots?
Yes, the tender stems, leaves, and curling tendrils of pea shoots are edible. If the bottom of a stem feels tough or stringy, trim that part and use the softer growth for salads or cooking.
Do pea shoots need to be washed before eating?
Yes, wash pea shoots under running water before eating them, even if they look clean. Gently separate the leaves and tendrils to rinse away grit, then dry them well if you plan to serve them raw.
Can you freeze pea shoots?
Yes, but freezing makes pea shoots limp after thawing. Freeze them only if you plan to add them to cooked dishes such as soup or a stir-fry; they will not retain the crisp texture needed for salads.
What can you make with pea shoots besides salad?
Pea shoots are useful beyond salads: add them to sandwiches, noodle dishes, omelets, or soup. For hot dishes, stir them in just before serving so their mild pea flavor and tender leaves do not disappear during cooking.
Pea shoots Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
12mg · 13% DV
Vitamin A
48µg · 5% DV
B1
0.06mg · 5% DV
Minerals
Manganese
0.13mg · 6% DV
Copper
0.04mg · 4% DV
Phosphorus
20mg · 3% DV
Iron
0.45mg · 3% DV
Potassium ⭐
66mg · 2% DV
Sodium
1.2mg · 0% DV
Pea shoots Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea shoots
To burn the 13 calories in 1 cup (chopped) (30 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 shoots?
Pea shoots are the tender young stems, leaves and curling tendrils of the pea plant, picked before they become tough. They can be eaten raw or lightly cooked. In many places they’re a familiar salad green; they’re also popular quickly stir-fried, especially in East Asian cooking. Add them to salads, sandwiches or bowls, or toss them into a hot pan just before serving.
Their crisp, delicate leaves have a fresh, gently sweet pea flavour. They pair well with lemon, olive oil, garlic and eggs. Pea shoots are light and provide fibre; a 100 g portion has 42 calories. Keep cooking brief so the leaves stay bright and tender, or use them raw for extra crunch.
How Nutritious Is Pea shoots?
Nutrient density
Very 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
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 Pea shoots Processed?
NOVA 1
Unprocessed
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 shoots Contain Allergens?
No known major allergens
Which Diets Is Pea shoots Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pea shoots Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.