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Pea vegetable garnish Calories
Light vegetable garnish with peas, carrots, potatoes.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pea vegetable garnish (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 14.5 g of carbs, 3.8 g of protein, 0.7 g of fat and 4.4 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Pea vegetable garnish Nutrition Facts
Selected: 1 serving (medium) · 120 g
84
KCAL / 120G
Carbs
14.5g
· 5% DV
Protein
3.8g
· 8% DV
Fat
0.7g
· 1% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 19% · Fat 8%
Pea vegetable garnish nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 4.4 g | 16% |
| Protein | 3.8 g | 8% |
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 Serving of Pea vegetable garnish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 84 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (medium) | 100 g | 70 kcal |
| 1 cup (medium) | 150 g | 105 kcal |
| 1 piece (large) | 150 g | 105 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 cup (large) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Pea vegetable garnish
What is pea vegetable garnish made of?
Pea vegetable garnish is usually a mix of peas, diced carrots and potatoes. Homemade, frozen and canned versions can vary in proportions and may include other vegetables, so check the ingredient list if you need a particular mix.
How do you cook pea vegetable garnish without making it mushy?
Cook the vegetables until just tender, rather than letting them boil for too long. Carrots and potatoes generally need more time than peas, so cook them first and add the peas later; drain the mixture as soon as it is done.
What meals go well with pea vegetable garnish?
Pea vegetable garnish goes well with roast or grilled meat, chicken, rice and pasta. Serve it warm as a side, or chill it and use it in a cold salad; its mild flavour also works with simple sauces and herbs.
Is pea vegetable garnish the same as Russian salad?
No, pea vegetable garnish is a vegetable mixture, not Russian salad by itself. Peas, carrots and potatoes are commonly used to make Russian salad, but the mixture becomes that salad only when combined with mayonnaise and other ingredients.
Can you cook frozen pea vegetable garnish without thawing it first?
Yes, frozen pea vegetable garnish can usually go straight into a pan or pot. Cook it until the vegetables are tender and heated through; for a cold salad, drain it well and let it cool before mixing it with the other ingredients.
Should you rinse canned pea vegetable garnish before using it?
Rinsing canned pea vegetable garnish after draining removes the packing liquid and can reduce some of its salt. It is especially useful for cold salads; for a cooked dish, you can drain it and add it directly near the end of cooking.
How do you use pea vegetable garnish in rice?
Stir pea vegetable garnish into rice near the end of cooking so the vegetables heat through without breaking apart. If the mix is already cooked or canned, add it later; frozen vegetables need a little longer to warm and soften.
How long does opened canned pea vegetable garnish keep in the fridge?
Transfer opened canned pea vegetable garnish to a covered container and refrigerate it rather than storing it in the opened can. Use it within a few days, and discard it if it develops an unusual smell, colour or texture.
Is pea vegetable garnish served hot or cold?
Pea vegetable garnish can be served either hot or cold. It is commonly served warm alongside a main meal, while cooled peas, carrots and potatoes can be used in Russian salad or another cold vegetable salad.
Can you freeze homemade pea vegetable garnish?
Yes, homemade pea vegetable garnish can be frozen. Cook the vegetables until just tender, cool them completely, then pack them in an airtight container; after thawing, they usually hold up better in a cooked dish than in a cold salad.
Pea vegetable garnish Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
16.8mg · 19% DV
Vitamin A
144µg · 16% DV
Folate
54µg · 14% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.11mg · 12% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
252mg · 7% DV
Sodium
144mg · 6% DV
Pea vegetable garnish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea vegetable garnish
To burn the 84 calories in 1 serving (medium) (120 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 vegetable garnish?
Pea vegetable garnish is a colourful mix of peas, carrots and potatoes, cut into small pieces and served alongside a main dish. It can be made at home from cooked vegetables, or used ready-prepared for convenience.
The peas bring a gentle sweetness, while the carrots and potatoes make the mix soft and hearty. In Turkey, this combination often goes into Russian salad, accompanies rice and meat dishes, or adds colour to a plate. Elsewhere, serve it warm as a simple side or chill it for a mayonnaise-based salad. It provides carbohydrates and fibre with little fat; for a lighter option, dress it with lemon and a little olive oil instead of a creamy sauce.
How Nutritious Is Pea vegetable garnish?
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
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 vegetable garnish 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 vegetable garnish Contain Allergens?
No known major allergens
Which Diets Is Pea vegetable garnish 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 vegetable garnish Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.16g
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.